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Strength
E3M x 3 6 BB Bent Over Row 6 BB Hang High Pulls Use a clean grip; same weight for both movements Conditioning EMOM 16 Odd Minutes: 15/12 Calorie Erg (row or ski) or 12/9 Calorie Assault Bike Even Minutes: "X" Power Cleans @ 70% 1RM Rounds 1-2: 5 Power Cleans Rounds 3-4: 4 Power Cleans Rounds 5-6: 3 Power Cleans Rounds 7-8: 2 Power Cleans
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Strength
3-3-3 Strict Press 5-5-5 Push Press Conditioning 3 Rounds For Reps 4:00 on/2:00 off 30 KB Swings 20 KB Alt Reverse Lunges AMRAP DU's **Score = # of DU's** Conditioning
For Time: 50/35 Calorie Row 3 Rounds of “Kelly” 50/35 Calorie Row 1 Round of Kelly: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14) **35:00 Time Cap** Conditioning
W/a Partner switch partners every :30 until reps are accumulated 100 Wallballs 20/14 80 DB Front Rack Lunges 50/35 60 HSPU 40 Burpee Box Jumps 20 Toes to Bar 10 Strict Pull Ups Strength
E3M x 5 10 Push Press *Building Conditioning "Push/Pull for Pancreatic Cancer" 20 minute AMRAP 11 Pull Ups 18 Push Ups 3 Deadlifts (body weight) 200 Meter Run What the Numbers Mean: 11-November (Pancreatic Cancer Awareness Month) 18- 11/18 was the first World Pancreatic Cancer Day & first Push Pull workout 3- #3 killer of all cancers 200m & 20 min- By 2020 Pancreatic Cancer will be the #2 killer of all cancers Strength
Back Squat 8-8-8 *Start at 65% and build to 70-75% Conditioning 5 Rounds For Reps: 1 Minute AbMat Sit-ups 1 Minute Air Powered 1 Minute BB Back Squats (45-55%) 1 Minute Rest Strength
5x A) 8 Snatch Grip RDLs B) 8 DB Bench Press (parallel) Conditioning 4 x 1:30 on/1:30 off 15 Kettlebell Swings (53/35) AMRAP Cal Row *Score is total cal Strength
EMOM 20 1 Power Clean + Push Jerk *Start at 50-55% of your 1RM Power Clean and increase Every Other Set. (So you should do the same weight for at least 2 sets before increasing). Cool Down 3 Rounds For Quality: 10ea Pallof Press 20 Banded Tricep Push Downs :30 Ring Plank Hold 20 Banded Upright Rows 10 Supine Leg Lifts Strength
Overhead Squats 3-3-3-3-3 *Build to a technically perfect 3 Conditioning AMRAP 8: 6 Alt Db Snatch 50/35 3 Burpee Pull Ups RX+ 70/50, Bar Muscle Ups Strength
EMOM 9: 1) 6ea BB Front Rack Reverse Lunge 2) 12 DB KB Russian Swings 3) :30 Hollow Rock Conditioning With a Partner For Time: 800m Run Together 50 Deadlifts (185/135) split 400m Run Together 50 Wallballs (30/20) split 800m Run Together 21:00 Time Cap |
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