Thursday 11/23/23
Happy Thanksgiving No Classes
Wednesday 11/22/23
Snatch (15:00) 4×5 Snatch @ 60% of 1rm OR at a moderate weight *POWER OR SQUAT METCON (30:00) 3 Rounds: 800 M Run 75′ Walking Lunge (RX: Bodyweight) 75 Double Unders OPTIONAL WORK: 3×6 Snatch Grip Behind the Neck Sotts Press
Wednesday 11/22/23 Read More »
Tuesday 11/21/23
Cleans (15:00) 4×5 Cleans @ 60% of 1rm OR at a moderate weight *POWER OR SQUAT METCON (25:00) 3 Rounds: 10 Deadlift 225/155 15/12 Cal Bike Into… 3 rounds 12 Pull Ups (ADV: 8 Bar Muscle Up) 15/12 Cal Bike Into… 3 Rounds: 15 Toes to Bar 15/12 Cal Bike OPTIONAL WORK: 3×12 GHD Hip
Monday 11/20/23
3×6 Back Squat @ 60% 3×6 (each leg) Bulgarian Split Squat METCON: (25:00) 3 Rounds: 30/24 Cal Row 20 Strict HSPU 10 Front Squat OR Overhead Squat (RX: 135/95) (ADV: 165/115) OPTIONAL WORK: 3 Rounds: 10 DB Squat Snatch + 100′ HS Walk 3×10 Lateral Shoulder Raise w/ Plates/DBs
Saturday 11/18/23
Snatch 20:00 to perform: Snatch (POWER OR SQUAT) Warm up and build to: 3@ 80% — 2 @ 85% — 1 @ 90% — 1 @ 95% — 1 @97.5%+ (if desired) METCON (20:00) Test for Well-Roundedness: 3 rounds: 400 m run OR 500 M Row 20 Wall Ball (ADV: 25 reps) 15 Pull Ups
Friday 11/17/23
Push Press (16:00) Warm up & Build to a 1rm Push Press OR New Athletes may perform 5×5 Push Press *note weight and compare with 9/8/23 METCON: (20:00) 4 Rounds: 25/21 Cal Bike 15 Deadlifts (RX: 185/125) 5 Wall Walks (ADV: 50′ Handstand Walk) Optional Work: 10:00 Handstand walk practice (obstacles, pirouttes)
Thursday 11/16/23
Aerobic conditioning (40:00) Endurance Test: (Find a pace you can sustain and settle in) 2000 / 1700 M Row 25 Toes to Bar 70/60 Cal Bike 25 Toes to Bar 1600 M Run *Note time on this, and compare to 9/7/23
Wednesday 11/15/23
18:00 to perform: Clean (POWER OR SQUAT) Warm up and build to: 3@ 80% — 2 @ 85% — 1 @ 90% — 1 @ 95% — 1 @97.5%+ (if desired) METCON (17:30) Every 3:30 x 5: (17:30) 200 M Run 3 Power Cleans (RX: Touch and Go, athlete choice on weight) 9 Burpee Box
Wednesday 11/15/23 Read More »
Tuesday 11/14/23
Pull Ups & Dips (25:00 to complete both) — athlete may superset or do 1 at a time — ATHLETE MAY SUPERSET OR 1 MOVEMENT AT A TIME — PULL UPS / RING ROWS 1) Choose 1 of the following: A) Find 1 RM weight strict pull up or Chin Up B) Find Max set
Monday 11/13/23
Lower Strength (18:00) Thruster: (18:00) Warm up & Build to a 5rm thruster OR New Athletes may perform 5×5 Thruster *note weight and compare with 9/4/23 METCON: (16:00) Every 4:00 x 4 (16:00) 12 Double Dumbbell Box Step Ups (6 ea leg) (RX: Box @ Knee Height) 24/20 Cal Row 12 Dumbbell Goblet Squat (ADV:
