Week of 11/25/24

Monday 11/25

"STRENGTH"

Every 4:00 x 5 Sets:
1 Hang Power Snatch
1 Below the Knee Pause Power Snatch
1 Squat Snatch

"CONDITIONING"

AMRAP 11 minutes:
5 Power Snatch (95/65)
5 Overhead Squats (95/65)
50 Double Unders

Performance: 
(75/55) / 100 Single Unders

Fitness:
(65/45) 3 & 3 / 50 Single Unders

Tuesday 11/26

"STRENGTH"

In 15 Minutes Complete
4 Back Squat @ 85% 
3 Back Squat @ 88% 
2 Back Squat @ 90-92%

"CONDITIONING"

5 Rounds For Time: 
7 Single Arm Dumbbell Hang Clean (50/35)
7 Single Arm Dumbbell Hang Clean (50/35)
7 Single Arm Dumbbell Push Press (50/35)
7 Single Arm Dumbbell Push Press (50/35)
14 Box Jump Overs (24/20)
Rest 1 Min

Performance: 
(45/25)

Fitness:
Reps 5-5-5-5-10 / (25/15)

Wednesday 11/27

"CONDITIONING"

Teams of 2. Trade Every Minute.
AMRAP 22
5 Bench Press (155/105)
5 Deadlift (225/165)
10 Burpees
10 Call Row

Performance: 
Bench (135/95) 
Deadlift (195/135) 

Fitness:
Bench (105/75)  
Deadlift (165/105) 
Burpees & Row Cals (8)

Thursday 11/28

"Conditioning - At Home"

"Loredo"
6 Rounds for Time
24 Air Squats
24 Pushups
24 Walking Lunge Steps
400m Run

Performance: 
4 Rounds

Fitness: 3-4 Rounds / 15 Reps All

Friday 11/29

"STRENGTH"

3 Rounds for Quality
Min 1: 10 Alternating Seated Dumbbell Press
Min 2: 8 Barbell Good Morning
Min 3: 5/5 Half Kneeling Paloff Press
Min 4-5: Rest

"CONDITIONING"

3 Rounds For Total Reps:
1 Min Max Handstand Pushups
Rest 2 Mins
1 Min Max Wallballs (20/14) (10/9)
Rest 2 Mins
1 Min Max Cal Bike
Rest 2 Mins

Performance: Scale Handstand Pushup to Box/Pike, Wall Ball to (14/10)

Fitness: Scale Handstand Pushups to Seated Dumbbell Press, Wallballs as needed 

Saturday 11/30

"CONDITIONING"

Teams of 2
For Time:
400m RUN (Together)
40 Push Press (95/65)
400m RUN (Together)
40 Box Jumps (24/20)
400m RUN (Together)
40 Pullups
400m RUN (Together)
40 Plate Squats (45/35)
*Split All Reps Per Athlete

Performance: 30 Reps All, 75/55

Fitness:30 Reps All / 65/45, Run 200m
Box Scale As Needed