WEEK OF 11.27.17

Day 1
Skwat Max Wave

1. 70% x 3
2. 75% x 2
3. 80% x 1
4. 75% x 3
5. 80% x2
6. 85% x 1
7. 80% x2
8. 90% x1
9. 105% Walk Out, Hold x5 Sec, Rest 90 Sec
10. 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 time
For Time
50/40 Cal Assault Bike
10 Hang Power Clean  + Shoulder to Overhead
40/30 Cal Assault Bike
8 Hang Power Clean  + Shoulder to Overhead
30/22 Cal Assault Bike
6 Hang Power Clean  + Shoulder to Overhead
20/15 Cal Assault Bike
4 Hang Power Clean +  Shoulder to Overhead
135/93lb – 165/108lb – 185/123lb – 205/133lb

5 Sets:
10 Reverse Hyper
30 Sec. Wt. Plank 45/35

Day 3
Deadlift Max Wave

1. 70×4 (Blue Band)
2. 80×3 (Blue Band)
3. 85×1 (Blue Band)
4. 75×3 (Blue Band)
5. 85×2 (Blue Band)
6. 90×1
7. Max Attempt

3 Rounds:
5 @80% of Max
10 Bar Over Burpee
50 Double Unders

Day 4
Block Snatch
5×3 @75% (all sets)
*Knee

AMRAP15
Bike for Cal

Every 3 Minutes Perform:
5 Hang Snatch
10 Box Jumps 24/20”.

Athletes may power snatch and overhead squa

Scaled: 75/53lb
RX: 115/73lb
Sport: 135/93lb

Day 5
E90F9
1) 25-50’ HS Walk
2) 8-12 Strict HSPU

21-18-15-12-9 for time
Front Squat  95/63lb
Row For Cal

Upper Body Accessory:
DB Bench
DB Curl
3×10 Each

Day 6
Partner Workout
20 Min AMRAP:
20 Deadlift 275/173
40 Bar Muscle Up
60 Alt. Burpee Box Jump
80 Pistol Squat
*Switch Working/Resting Partner As Needed
*Switch Partner Every Box Jump

3 Sets:
8-12 Razor Curl
15 Back Ext.
Wt. Plank x30 Sec 90/50

Day 7
OFF