Programming for Nov 6th-11th

Workout of the Day: 11.06.17

EMOM: 12 minutes

  • even: 10 bar facing burpees
  • odd: 2 legless rope climb, or 7 C2B pull ups

AMRAP: 10 minutes

  • 8 S2OH 95/65#
  • 10 Front Squat 95/65#
  • 100 m sprint

Workout of the Day: 11.07.17

Tempo back Squat: 5 x [email protected]%

  • 3 sec descent, 2 sec pause in bottom, 3 sec ascent

METCON: 3 RFT

  • 10 box jump over 24/20
  • 20 T2B

Workout of the Day: 11.08.17

Skill to Strength Transfer: Turkish get up

  • 10 Turkish get ups not for time but as fast as you can with perfect movement
  • 5 each side, alternating, use a challenging load

Stiff leg Deadlift RDL’s: 3 x 10

  • using 53/35# KB in each hand
  • Stand on 45 pound plate for deficit.
  • 3 sec descent

Reverse Lunge using single 53/35# KB: 3 x 20

  • front rack KB on same side you are stepping back with
  • alternate after 10 reps each leg

Workout of the Day: 11.10.17

Retest: DEATH by WALL BALL

Rest of Class, skill work:

  • Either DU or Muscle Up

Workout of the Day: 11.11.17

4 Rounds: Each for time

  • 800 M Run
  • 21 KB swings 70/53#
  • Rest 5 minutes between rounds