111521-111921



Monday (Nov 15th)


STRENGTH:

Deadlift

3x5 Reps @60% of 1RM

*De-Load reps here nothing too heavy Re-set at the bottom each rep!


WORKOUT:

10 Rounds For Time:

8 Pull Ups

10 Slam Balls

12 KB Snatches @53/35lbs (6 each arm)


Tuesday (Nov 16th)


STRENGTH:

Power Clean + Hang Squat Clean + Jerk

1-1-1-1-1-1-1

*Work up each set to a heavy set for this complex. Hold onto the barbell for the whole complex.


WORKOUT:

24:00 EMOM

1) 20/15 Cal Row

2) 10 Double DB Thrusters @50/35s

3) 15/12 Cal Bike

4) 50 DUs


Wednesday (Nov 17th)


STRENGTH:

Bench Press

3 Reps @70% of 90%

3 Reps @80% of 90%

Max Reps @90% of 90%

*All percentages based off 90% of 1RM.

Max reps between 3-7 reps here! Try to go a little bit heavier than previous weeks where we did 3s!


WORKOUT:

For Time:

2000m Row

Immediately into

3 Rounds of

100 DUs

100ft HSW

*28:00 Time Cap


Thursday (Nov 18th)


STRENGTH:

Every 0:30 x5:00:

1 Pause Snatch @75%

*1-2 second pause at knee


Every 1:00 x5:00:

1 Snatch @75%+

*Work up each minute starting from where you left off from the pause snatch. These are all squat snatches.


WORKOUT:

20:00 EMOM

1) 200m Run

2) 5 Strict Pull Ups + 10 Push Ups + 15 Air Squats


Friday (Nov 19th)


STRENGTH:

Back Squat

5 Reps @75% of 90%

3 Reps @85% of 90%

Max Reps @95% of 90%

*looking for 1-3 reps for the max reps today! All percentages based off 90%


WORKOUT:

5 Rounds For Time:

30/25 Cal Bike

12 Push Press @135/95lbs

9 Bar Muscle Ups

Rest 1:00 bt Rounds


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