Monday November 2nd
Session 1
Crossover symmetry protocol activation, foam roll quads + hips, spiderman stretch, straddle hamstring stretch, 2 rounds of: 20 calorie row + 15 air squats + 10 single leg floor touches (each side, lower down by bending knee and hinging at hip)
Back Squats
3 x 6 reps @ 70% 1x20 @10+ last week
Every 4 min for 16 Min total.
9 DB Facing Burpee
12 Alt DB snatch 50/35
15 Box Jump Overs 24/20
Max Wall Balls 20/14
The Clock runs continuously. Score is total wall balls
6 Sets for quality
5 Strict DHSPU
10 Bent Over Rows w/Barbell (heavy)
Session 2
Snatch Work
-Work up to 70% in triples…
Every 90 seconds x 5 sets
3 Snatch (70%)
Every 90 seconds x 5 sets
3 Snatch (Heavier)
10 Rounds (1:1)
10yd (eight 4’ mats) Double KB OH Walking Lunge 53’s/35’s#
10 Strict Pull Ups
Thursday October 29th
Warm up - crossover symmetry activation, 3 rounds of: 1 min easy row + 10 shoulder rolls + OH Stretch + worlds greatest stretch
Jerk Complex
Dip (pause 3 seconds, stand up) + Split Jerk
1,1,1,1,1
*Work up to a heavy single for the day
Strict Weighted Chin Up
4,4,4,4,4
*In between each set of jerks, do 4 strict weighted chin ups
For time
1500m Row
into…
5 Rounds
25 Pull Ups
7 Shoulder to Overhead 245/145#
Wednesday October 28th
Today is our only doble this week XOXO
Session 1
Warm up - Crossover symmetry activation protocol, 4 x 0:30 sec HS Hold, after each set do one movement, 15 shoulder rolls, 15 air squats, 15 PVC OHS, 15 PVC OHS, then pigeon stretch, spiderman stretch, ankle mobility stretch (on stair).
Overhead Squats
2,2,2,2,2,2,2
*Work up to a heavy 2 with a full pause in the bottom
5 Rounds for time
9 OHS 115/75#
7 Bar Facing Burpees
5 Bar Muscle Ups
*Rest 3 minutes
5 Rounds for time
9 OHS 115/75#
7 Bar Facing Burpees
5 Bar Muscle Ups
*OHS weight should be one that the mvt can be done unbroken. Do not drop that bar.
Session 2
EMOM x 15 minutes
3 Squat Cleans 185/125#
10 Push Ups
3 Rounds
20 V-ups
20 Hollow hold oblique rocks (Rock side to side or from glute to glute)
20 Roll outs
3 Sets
15 Weighted Hip Extensions + 15 second Hold at top of last rep
100’ Walking Lunge
20 single leg deadlifts (10 each leg)
Tuesday October 27th
Warm up - Crossover symmetry activation protocol, couch stretch, spiderman stretch, straddle hamstring stretch, 2 rounds of: 10 shoulder rolls + 10 push ups on bench (slow eccentric) + 4 chin ups, then work up in weight on the bench!
Bench Press
-Work up to a heavy triple for the day!
Strict Weighted Chin Up
-4 Reps after each set of bench, building up in weight to something heavy for the day!
5 Rounds
AMRAP 2 minutes
20/15 Calorie Row
5 Bench 225/155#
10 Box Step Ups #55s#35s
Thursday October 22nd
Session 2
Warm up - Crossover symmetry Protocol, then 4 x 0:30 second HS Hold, after each set do ONE movement, 15 shoulder rolls, Overhead stretch (straight arms on box or bench), 10 barbell press, 5 strict Chin ups w/slow eccentric.
A1) Strict Press 6 x 2 reps (Working up in weight each set)
A2) Strict Weighted Pull Up 6 x 3 reps (Working up to something heavy by set 3-4 and doing the last 2-3 sets @ that top weight)
3 Rounds
1000m Bike
15 Ring Rows (Feet Above Hands)
15 Strict Deficit HSPU 3.5/2”
100’ Farmers Carry (100/70)
12 Body Saw to phix push up
12 Dips
100 Double Unders
3 Min Rest
Session 2
Warm up - couch stretch, spiderman stretch, hamstring smash, quad smash w/barbell, 2 sets of: 15 air squats + 10 cossack squats (5 each side) + 10 V-Ups + 20 single leg touches (10 each leg)
Back Squats
10,10 (Warm up sets)
10,8,6,4 (Working up in weight each set)
1 x 15 reps narrow stance drop set. At your heaviest warm up weight of 10
5 Rounds
5 Power Cleans 225/155#
5 Shoulder to Overhead 225/155#
20 GHD Sit Ups
Move through at a steady pace.
Wednesday October 19th
Session 1
Warm up -
4 x 30 second HS Hold, after each HS hold do ONE movement, 15 shoulder rolls, 15 air squats, OH stretch/lat/pec stretch, 15 OHS w/pvc. Then do 2 sets of: 10 OHS barbell + 5 Power Snatch
2 Power Snatch + 1 Overhead Squat
10 x 1
*Work up in weight for the first 5 sets, then on set 5 stay at the same weight for the next 5 reps.
10 Rounds (New round Every 2:00)
10 Toes to Bar
8 Bar Facing Burpees
6 Power Snatch (Or Ground to Overhead) 115/75#
Session 2
Warm up - Couch stretch, Hamstring stretch, spiderman stretch 2 rounds of: 15 shoulder rolls + single leg glute bridge (5-10 sec each side x 3) + Banded hip extension (10 reps each side) + 30 sec HS Hold.
For time:
150 KBS 70/53#
*Every break, complete 50’ HSW (25’ increments).
Deadlifts
8,8,8
*Re-set at the bottom of each rep, so each pull is from a dead stop.
4 Sets for quality
20 Single Leg Deadlift (10 each leg, holding two kb’s)
10 Weighted Hip Extensions + 20 second Hold @ top of 10th rep.
20 V-ups
Tuesday October 20th
Session 1
Warm up - Crossover Symmetry Activation Protocol, lacrosse ball to trap/lat + OH stretch reps, 2 rounds of: 1:00 row + 10 banded face pulls + 10 push ups to bench + lat/pec stretch
Bench Press
6 x 2 reps @ same weight for all sets
6x 4 Strict Weighted Chin Up (Underhand grip)
4 Rounds (Every 7:00 start new set)
400m Run
500/400m Row
400m Run
Session 2
Warm up - couch stretch, spiderman stretch, pigeon stretch, OH Stretch (straight arms on bench, kneeling down), 2 rounds of: calf/ankle stretch + 7 Power Clean + 10 shoulder to OH + 15 air squats (varying stance width and toe angle)
Power Clean and Jerk
-Build up to a heavy single for the day!
-10 x 1 rep Every 0:30 seconds (work on the speed of the transition from the clean to the jerk)
5 Rounds (Every 3:00 start new set)
20/15 Calorie Bike Erg
15/12 Calorie Ski Erg
10 Strict HSPU