Thursday 2018.11.01
Strength
Every Minute On the Minute x 12:00
- Power Clean (position 1) x 5
Pause :01 in receving position each rep
Conditioning
3 Rounds
In 3:00
- 10 Hang Clean and Jerks (115/75)
- 200m Run
- Max Calories in remaining time
Rest 3:00
Wednesday 2018.10.31
Strength
Front Squat
- 4 x 2-3 @ 33X1
Conditioning
3 Rounds
- 1:00 Max Shuttle Run
- Rest 1:00
- 1:00 Max Double Unders
- Rest 1:00
- 1:00 Kettlebell Front Rack Hold
- Rest 1:00
Tuesday 2018.10.30
Strength
Performance
1A) Strict Wall FAcing HSPU
- 3 x max effort
1B) Hollow Hold
- 3 x max effort
Fitness
1A) DB Z – Press
- 3 x max effort (10-12 reps)
1B) Hollow Hold
- 3 x max effort
Conditioning
In a team of 3, complete as many reps as possible in 18:00:
- 15/12 Calories
- 1 Rope Climb immediately after getting off machine
Rotate on the machine.
Monday 2018.10.29
Programming Note
We are starting a new 8-week cycle today. This is the beginning of our pre-season. You can read some notes on the upcoming cycle here.
Strength
Back Squat
- 4 x 4-6 @ 30X0
Conditioning
With a partner, one person working at a time, complete 50-40-30-20-10 reps of:
- Box Jumps (30/24)
- Wall Balls (20/14)
- Kettlebell Swings (53/35)
20:00 time cap.
Week of 2018.10.29 Preview
Microcycle Preview
- Monday: Back squat
- Tuesday: Gymnastics strength
- Wednesday: Front squat
- Thursday: Power Clean
- Friday: Overhead Squat
- Saturday: Team workout