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11.30.19

11/30/2019

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Strength

3 Sets:

6ea Front Front Elevated Reverse Lunge
:30 Hollow Rock/Hold

*RX+ :30 GHD Sit Ups

Conditioning

AMRAP 20:

9 DB Push Jerks 50/35
18 Alternating Pistols
9 T2B

Scale pistols with MB Box Step Ups

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11.29.19

11/28/2019

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Strength

5 Sets:

8 DB ZPress
10 BB Bent Over Row


Conditioning

For Time:

3 Rounds-
100 DU's
10 DB Box Step Overs 40/25

-directly into-

3 Rounds-
300m Run
3 Wall Walks

RX+ 50/35; 30' HS Walk

**18:00 Time Cap
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11.28.19

11/27/2019

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Reminder 5k Turkey Day Trot/Walk/Hike tomorrow at 7:45am @ Papago park!!

For Time In Teams of 2:

Row 1200M (switch every 200M)
90 Double Unders + 90 Mountain Climbers
80 Pull Ups + 80 DB Push Press
70 Box Jump Overs + 70 DB Hang Power Cleans
60 DB Front Rack Lunges + 60 Burpees
50 Wall Balls (each - 1 works/1 rests)
40 Abmat Sit Ups/ 40 KB swings
300M Farmer's Carry (each- alt every 50M)
20 Wall Walks (together- 1 works/1 rests)
10 Devil's Press (each- 1 works/ 1 holds plank as rest)

*200M between each movement

*Both partner's work at the same time on opposing movements, unless specified as work/rest. 

*Switch movements as desired

*Cannot move on to next set of movements until all are completed. 
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11.27.19

11/26/2019

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Strength 

E2 x 5

1 Snatch Pull + 1 Power Snatch + 1 Hang Snatch

Conditioning

AMRAP 12:

15 KB Swings 53/35
12 AbMat Sit Ups
9 Pull Ups

**RX+ 70/53, C2B

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11.26.19

11/25/2019

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Strength

Strict Press

5x6 @ 3.1.x.1
40% 1RM Strict Press

Conditioning

For Time:

800m Run
4 Rope Climbs
20 HSPU
400m Run
2 Rope Climbs
10 HSPU
200m Run
1 Rope Climb
5 HSPU

**16:00 Time Cap

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11.25.19

11/24/2019

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10 Weeks to a Massive Front Squat

Front Squat

4x4 @ 3.3.x.1
50% 1RM FS

Conditioning

4 RFR:

2:00 on/1:00 off
25' ea 1A DB OH Lunge 50/35
AMRAP alternating DB Snatch


Cool Down

2:00 Couch Stretch each side
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11.23.19

11/22/2019

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Strength

3 Sets:

12 Deficit KB Deadlifts
8ea 1a DB Row
:60 HS Walk for Distance or HS Hold

**Rest 2:00 Between

Conditioning

1-10:

Hang Power Clean 155/115
Pull Up

E2M (including 0:00) - 20 Alt Mountain Climbers

**12:00 Time Cap

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11.22.19

11/21/2019

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Strength

15:00 to Find a 1rm Strict Press

*Complete at least 6 sets to find your 1rm; rest 1:30-2:00 between sets
​

Conditioning

For Time:

100 Thrusters 135/95
EMOM- 5 Burpees

**18:00 Time Cap

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11.21.19

11/20/2019

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Strength

3 Sets:

25' DB Walking Lunge
:20-:30 Hollow Rock
:30-:45 Bar Hang

**Rest 2:00 Between

Conditioning

E3 x 5

1 Rope Climb
3 Deadlifts @ 60%
5 Burpee Box Jump Overs

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11.20.19

11/19/2019

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Strength

3 Attempts at Max UB Ring Muscle Ups

Scaled:

2 Attempts at Max UB Strict Chest to Bar Pull Ups
2 Attempts at Max UB Strict Ring Dips

Conditioning

AMRAP 12:00

Climb the Ladder

4 Cal Row
4 Alt Pistols
8 Cal Row
8 Alt Pistols
12 Cal Row
12 Alt Pistols
16 Cal Row
16 Alt Pistols
.....etc


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