112519-112919

Monday 112519 Strength/Skill 5-5-5* Push Press *Set 1 - 65% x 5 Set 2 - 75% x 5 Set 3 - 85% x 5+ 5+ means athlete performs max reps at that weight with the goal of at least 5. Workout FOR TIME* 30-20-10 Cal Row Handstand Push-Up or DB Push Press (45/30)|(30/15) *10 Toe 2 Bar after every full set -14:00 Hard Cap- Tuesday 112619 Strength/Skill ON A 8:00 RUNNING CLOCK... Practice Clamping & Re-Clamping Rope After 1st Pull *Practice either in full climbs or seated on box. During this time athletes should also be building up barbells for the clean. Workout E2MOM x 20 MINUTES MIN 1 & 2 - Max Rope Climbs MIN 3 & 4 - Max Power Cleans (Athlete Choice, AHAP)* *Power Cleans are intended to be very heavy singles. OPTIONAL FINISHER ON A 3:00 RUNNING CLOCK... Accumulate Max Time in Elbow Plank Wednesday 112719 Strength/Skill 5-5-5* Front Squat *Set 1 - 65% x 5 Set 2 - 75% x 5 Set 3 - 85% x 5+ 5+ means athlete performs max reps at that weight with the goal of at least 5. Workout 3 SETS* 14/12 Cal Bike 14 Front Rack Reverse Lunge (115/75)|(75/55) 14/12 Cal Bike -1:00 Rest b/t Sets- *3:30 Cap for Every Set Thursday 112819 Happy Thanksgiving! Two classes today! 8:00AM 9:15AM Friday 112919 Two classes today! 8:00AM 9:15AM

ATG 45

Monday 112519 Strength/Skill ON A 14:00 RUNNING CLOCK... Build to a 2RM Bench Press Workout EVERY 2:00 FOR 5 ROUNDS 10 Deficit Push-up* 12 Russian KBS (53/35) 30 Double Unders *Use DB to create deficit Tuesday 112619 Strength/Skill 5-3-1-5-3-1 Front Squat Workout AMRAP x 8 MINUTES 2-4-6-8...and so on Front Squat (115/75) Toes 2 Bar Wednesday 112719 Strength/Skill 5-5-5-5* Deadlift *Build up to and past your workout weight. Workout EMOM x 15 MINUTES MIN 1 - 15/12 Cal Row MIN 2 - 5 Deadlifts (AHAP) MIN 3 - 15 Box Jump Overs (24/20) Thursday 112819 TWO CLASSES TODAY! 8:00AM 9:15AM Friday 112919 TWO CLASSES TODAY! 8:00AM 9:15AM