Programming for Nov 13th-18th

Workout of the Day: 11.13.17

Front Squat: 5 x 5 x [email protected]%

  • no longer than 2 minutes between sets

Front Rack Holds: 8 x 1 Front rack hold @110% of 1 RM front squat.

  • 20 sec hold in front rack position
  • no longer than 1 minute rest in between each hold

Front Rack alt drop step lunges with barbell: 3 x [email protected]%

  • 10 reps per leg @40% of 1 RM front squat

Workout of the Day: 11.14.17

Tabata Strict Pullup

  • Rest 1 minute

Tabata Ring Dip

  • Rest 1 minute

Tabata Squat with 45/25# plate

  • Rest 1 minute

Tabata GHD SU

  • Score is the least number of reps in each of the tabata rounds
  • Record the lowest number for each round

Workout of the Day: 11.15.17

5 Rounds for Total Reps:

  • 3 minutes to complete 400 m run
  • with remaining time 135/95# clean and jerk
  • rest 3 minutes between rounds
  • score is total reps of clean and jerk

Workout of the Day: 11.16.17

Snatch Grip Deadlift: 5 x [email protected] 100% of 1RM snatch

AMRAP 14 minutes:

  • 5 Squat Snatches 135/95#
  • 10 T2B
  • 15 box jump 24/20″

Workout of the Day: 11.17.17

3 Rounds for time:

  • 15 wall ball
  • 15/12 cal row

Rest 5 minutes

4 Rounds for Time:

  • 10 Pull Up
  • 10 HSPU

Rest 5 minutes

3 Rounds for time:

  • 20 Hand Release PU
  • 20 abb matt SU

Workout of the Day: 11.18.17

10 Rounds For Time: 40 Minute Time cap

  • 1 Rope Climb
  • 5 Back Squat 185/135#
  • 8 Push Jerk with 53/35# KB
  • 10 Burpee