Tuesday November 24th
Bench Press
2,2,2, (Working up)
Then,
1 x max reps @ 92% of max double weight for the day.
Pull Ups
5 reps after every set of bench you do, including warm ups. (No weight added)
5 Rounds (Every 4:00 start new round)
21 KTE
15 Wall Ball #30#15
STO…10@155/105 8@185/125 6@205/145 4@225/155 2@245/165
Pendlay Rows
5 x 3 reps Work
DB Bent Over Y Laterals Raises
5x8-10
Cable Behind the Head Tricep Ext
4x10
Cable Tricep Extension
4x12
Cable Tricep quad Drop Set x 3
Monday November 23rd
Session 1
Warm up - crossover symmetry, 4 rounds of: 10 Air Squats + 15 Hollow Rocks + 1:00 Bike Erg (building intensity each round), worlds greatest stretch (5 reps each side), twisted cross (5 reps each side), 10 Barbell OHS, 5 sets of: 2 behind the neck press + 1 snatch balance, then, 5 Hang Snatch + 5 Snatch (all w/barbell).
Snatch + 2 OHS
-Work up to a heavy set of this complex for the day!
5 Rounds
.75 mile Bike
21-18-15-12-9
Chest to Bar Pull Ups
7 Overhead Squats 185/125# (From the floor)
*Rest 1 minute after each round!
*Round 1 is 21 CTB, round 2 is 18, round 3 is 15… down to 9.
Session 2
Warm up - 2 rounds of: couch stretch (30 sec each side) + 30 sec lacrosse ball behind knee (bent knee up on box, like squat) + hamstring smash (on bar, 30-60 sec) + 5 single leg glute bridge (each leg w/2-3 sec hold at top) + 90/90 hip stretch (10 reps) + 20 air squats
Back Squats
7 x 3 reps @ 85%
*All sets at the same weight, should be heavy, but keep your form together.
4 Rounds (Every 5:00 start new round)
25/20 Calorie Ski Erg
100’ Handstand Walk
100 Double Unders
Saturday November 21st
Warm up - spiderman stretch (5 reps each side for 4-5 seconds each), twisted cross (5 reps each side 4-5 seconds each), roll to seated straddle stretch (7 reps + stretch), 90/90 hip opener (5 reps each side), pigeon stretch (10-20 sec each side), 20 single leg touches, 20 air squats, 10 deadlifts (lighter), then one round of: 7 deadlifts (lighter) + 7 bar facing burpees + 5 strict pull ups, warm up CTB and BMU and up to workout weight, then roll into workout…
5 Rounds (1:1)
7 Deadlifts 225/175#
8 Burpees
9 Chest to Bar Pull Ups
Right into…
5 Rounds (1:1)
7 Deadlifts 225/175#
6 Burpees
5 Bar Muscle Ups
Thursday November 19th
Session 1
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
8 x 4 reps @ 80%
*All sets at the same weight.
With a partner…
42 snatch 115/75
60 hsw
50 push up
30 snatch 155/105
90 hsw
50 push up
18 snatch 205/135
120 hsw
50 push up
Wednesday November 18th
Session 1
Warm up - 4 Rounds 200m Jog + 15 Hollow Rocks + 15 Hip Presses then 2 x 10 deadlifts (light weight), then 5-10 KBS, roll into workout…
AMRAP 20
6 Deadlifts 225/155#
7 Burpee Pull Ups
10 Cal Ski
200m Run
the goal here is to just stay moving at a consistent pace throughout.
Bench
-Work up to a heavy single for the day
-1 x Max Reps @ 87% of that heavy single.
5 Rounds for quality
6 Strict DHSPU (Assisted if needed)
6 Strict Weighed CHIN Ups
20 V-Ups
Session 2
Every 3:00 for as long as possible…
5,10,15,20,25,30…reps of
Bike Calories
Row Calories
Tuesday November 17th
Session 1
Warm up - Couch stretch + pigeon stretch + straddle hamstring stretch, 2 rounds of: 10 shoulder rolls + 10 box step ups + 10 calorie ski erg
10 Rounds (Start a new round every 2:30)
20/16 Calorie Ski Erg
10 Step Ups 20” (100/70#)
Session 2
Warm up - Couch stretch, pigeon stretch, 2 rounds of: worlds greatest stretch + 10 barbell power cleans + front rack stretch + 20 single leg touches (10 each leg)
Power Cleans
5 x 1 reps Heavy (83% for me)
5 x 1 reps Heavier (88% for me)
5 Rounds for time
5 Power Cleans 225/165
20 GHD Sit Ups
100’ Handstand Walk (unbroken)
Monday November 16th
Monday
AM Session
Warm up - 0:30 second HS Hold + 20 air squats + 0:30 second HS Hold + 10 shoulder rolls + 10 OHS + 0:30 second HS Hold + spiderman stretch + 0:30 second HS Hold + 10 shoulder rolls + 10 OHS
Pause Overhead Squat
3 x 3 reps @ (75-85%)
*Looking to build some stability in the bottom position. Stay active in the bottom don’t just relax in the hole.
“18.3”
2 Rounds
100 Double Unders
20 Overhead Squats 115/75#
100 Double Unders
12 Ring Muscle Ups
100 Double Unders
20 DB Snatch 50/35#
100 Double Unders
12 Bar Muscle ups
*14 Minute time CAP See how this compares to your 2018 score
PM Session
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
7 x 5 reps @ 75%
8 Min AMRAP
4 Devil Press 50/35
8 TTB
7 Rounds (New round every 4:00)
27/24 Calorie Row
18 KBS
9 Strict Deficit HSPU 3.5/2”