WEEK OF 11.27.17

Day 1 Skwat Max Wave 70% x 3 75% x 2 80% x 1 75% x 3 80% x2 85% x 1 80% x2 90% x1 105% Walk Out, Hold x5 Sec, Rest 90 Sec Max Attempt 3 Intervals: 1 Min of Goblet Squat 53/35lb 1 Min KB Swing 53/35lb 1 Min GHD Sit-Up (slow and controlled) Day 2 30 Ring Muscle-ups for...

SUNDAY 12.03.17

Power Clean EMOM 8 3 @75% (Moderate Weight) 3RFT: 10 Single Arm Dumbbell Shoulder to Overhead (each arm) 100’ Goblet Lunge Scaled: 30/20lb RX: 50/35lb Group Stretch Mobility: Box T-Spine Shoulder Ext. Rotation...

SATURDAY 12.02.17

Partner Workout AMRAP20: 20 Deadlift 245/163lb 40 Pull-Ups 60 Alt. Box Jumps 24/20” 80 Push-Ups (hand release) *Switch Working/Resting Partner As Needed *Switch Partner Every Box Jump @ 5 Minutes AMRAP5 Abmat-Sit-Ups Mobility: Bad Girl 2 Banded...

FRIDAY 12.01.17

E2F8 Opt. 1) Handstand Push-up (kipping or strict) x 8-12 Opt. 2) Seated DB Strict Press After each set do 10 Elevated Ring Rows 21-18-15-12-9 for time Front Squat  95/63lb Row For Cal Upper Body Accessory: 3 Sets 10 DB Bench Press 20 Alt. DB Curl Mobility: Roll/Mash...

THURSDAY 11.30.17

Heavy Snatch Single *15 Min to reach *OR Spend Time Practicing Technique AMRAP15 Bike for Cal Every 3 Minutes Perform: 5 Hang Snatch 10 Box Jumps 24/20”. Athletes may power snatch and overhead squat. Workout starts with HS+BJ Scaled: 75/53lb RX: 115/73lb Sport:...