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
Train Waco
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