Thursday November 12th

Session 1

Warm up - crossover symmetry activation, 2 rounds of: 200m run + 0:30 HS hold + 10 shoulder rolls + 15 air squats + 0:30 HS Hold + 10 shoulder rolls + 15 OHS pvc.

Snatch Grip Push press + Push jerk + Split Jerk + 3 OHS

-Work up to a heavy complex for the day!

10 Rounds

100 M Run

10 CTB

25’ HSW

15 min Cap

Session 2

Warm up - hamstring smash (2 min each leg) w/barbell in rack, lacrosse ball behind knee (1-2 min each side, bend knee), 2 rounds of: couch stretch (30 sec each) + 20 air squats + spiderman stretch + 20 single leg touches (10 each) 

Back Squats

6 x 6 reps @ 70%

*All 6 sets at the same weight.

7 Rounds for time

15 GHD Sit Ups

15 Bar Facing Burpees

Wednesday November 11th

Happy Veterans Day!

Session 1

Warm up - crossover symmetry activation, 4 rounds of: 1 minute bike erg + 15 hollow rocks + 15 air squats

Front Squats

5 x 3 reps @ 70%

*Same weight for all 5 sets, nothing too heavy today I wanted you to work positions and technique here.  On your last rep of each set, make it a pause squat (1-2 seconds)

AMRAP 20 minutes

12 Single Arm DB Hang clean and Jerk (6 rt. then 6 left)

12 Toes to Bar

12 Calorie Bike Erg

*Rest 1 minute after every 3 rounds

Session 2

Warm up - Crossover symmetry activation, Spiderman stretch, twisted cross stretch, lat stretch, 10 push ups + 5 chin-ups, warm up w/barbell…

Bench Press

-Work up to a heavy double for the day!

-3 x 2 reps @ 90-95% of your heavy double for the day.

-Do 4 Strict weighted Ring Pull ups after each set of bench press including warm up sets.

5 Rounds (New round every 5:00)

24/20 Calorie Row

8 Bench 185/125#

8 Squat Cleans #135#105

4 Muscle Ups

Tuesday November 10th

“Chad”

1000 Step Ups #20” box #Vest

Max Clean and Jerk

RDLs 4x10

Back Extensions 4x15

Monday November 9th

Session 1

Warm up - “Rowling” 5 frames, after each frame do either a 0:30 second HS Hold, OR do (15 shoulder rolls + 10 air Squats + 5 OHS)

Overhead Squats

5,5,5,10,10

*Work up in weight each set, the first 5’s should be warm ups working up then the 10’s should be two challenging sets!

10 Rounds

7 Barbell Hang Power Cleans (95/65)

7 Barbell shoulder to Overhead (95/65)

30 Double Unders

5 Rounds (work rest 1:1)

20 GHD Sit Ups

100’ Handstand Walk

Session 2

warm up - couch stretch, Spiderman stretch, standing straddle hamstring stretch, 2 rounds of: 15 shoulder rolls + 15 air squats + 10 barbell power snatches

Power Snatch

5 EMOM x 5 minutes (Touch and go)

3 EMOM x 5 minutes (Touch and go)

1 Every 0:30 seconds x 5 minutes (Work up in weight every 2 reps, small jumps)

5 Rounds (Every 3:00 new round)

16/14 Calorie Row

12 Burpees Over the Rower

8 Power Snatch 115/75#

Thursday November 5th

Session 1

Warm Up - Crossover Symmetry Activation, straddle hamstring stretch, 15 hollow rocks, 10 air squats, spiderman stretch, 15 hollow rocks, 10 air squats, lat/pec stretch (straight arms), 15 hollow rocks, 10 air squats, 15 shoulder rolls, 15 OHS (pvc)

Overhead Squat

-Work up to a heavy single for the day

Every 3:00 x 7 rounds (21 minutes)

100 M Run

3,6,9,12… (reps increase by 3 each round)

Overhead Squats 115/75#

25 Foot HSW

*Increase the reps by 3 reps each round until you cannot complete the work in the 3 minute mark OR you finish 7 rounds! 

Session 2

Mobility - spiderman stretch, couch stretch, single leg floor touches (20), air squats (20), barbell power cleans until loose…

Power Cleans (All touch and go)

5 reps EMOM x 5 minutes @ 56%

4 reps EMOM x 5 minutes @ 68%

3 reps EMOM x 5 minutes @ %77

2 reps EMOM x 5 minutes @ 83%

1 rep E30 sec x 5 minutes @ 90%

Rest 2 minutes

5 reps EMOM x 5 minutes @ 62%

4 Sets 

10 Single Leg Double KB Deadlifts

10 Weighed Hip Extensions + 0:15 sec hold @ top of last rep (w/barbell on back for both)

EMOM x 10 minutes

Min 1: 15 V-Ups

MIn 2: 15 Lateral Rocking Hollow Rocks

Wednesday November 4th

Session 1

Crossover Symmetry Activation protocol, 4 rounds of: 1 minute bike erg + 0:30 second HS Hold, 2 sets of: pec stretch + lat stretch + 10 kip swings/5 pull ups + 5 single arm db strict press (each arm)

0:00-5:00 complete:

2 Rounds 

20/15 Calorie Assault Bike

15 Pull Ups

10 Push Press @bodyweight

@ 5:00 start:

2 Rounds 

20/15 Calorie Assault Bike

15 Pull Ups

10 Push Press @BW

@ 10:00 start:

2 Rounds 

20/15 Calorie Assault Bike

15 Pull Ups

10 Push Press @BW . 

6 Sets for quality

3 Strict Weighted Pull Ups

12 Bar Dips (Bar behind back, feet up on bench level with hands)

15 V-Ups

Session 1

EMOM x 10 minutes

2 Front Squats @ 70% + 6 Burpees

With a partner:

2 Rounds for time

100 Calorie Ski Erg

100yd HSW

100yd Sled Push

Tuesday November 3rd

Session 1

Warm up - Crossover symmetry activation, hamstring stretch, lat/pec stretch, 2 sets of: 10 shoulder rolls + 10 push ups to bench + 5 strict Chin ups (underhand) + spiderman stretch 

Bench Press

-Work up to a heavy single for the day!

-3 x Max reps @ 90% of that heavy single you hit for the day.

100-80-60-40-20

Double Unders

25-20-15-10-5

KBS #100#70

Rest 3 minutes

20-40-60-80-100

Double Unders

5-10-15-20-25

KBs #100#70

Session 2

Warm up - Couch stretch, straddle stretch, air squats, spiderman stretch, warm up w/barbell on power cleans until moment feels good and mobility/activation is there and ready. 

EMOM x 10 minutes

1 Hang Power Clean + 1 Power Clean 

*Build up in weight as you go through this EMOM until your last two or three sets are heavy!

4 Sets for quality

12 Single Leg Deadlifts (holding 2 KB’s)

10 Hip Extensions w/bar on back + 15 sec Hold @ top of last rep w/bar on back

*Move through this at a decent pace, should be challenging.