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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
