Month: November 2016

Nov 15

STRENGTH A) Work up to 3RM Press, 10% drop for 3×3 B1) Pull-Ups 5 x 10 B2) Dips 5 x10 *Superset.  Add weight if possible. C) Face Pulls/Band Pull Aparts x 200   CONDITIONING 15 min AMRAP of: 100 Double Unders 15 Ball Slams (12kg/8kg) 15 Russian KB Swings (72/53)

Nov 14

STRENGTH A) Work up to 3RM Back Squat, then 10% drop for 3 x 3 reps B1) RDL 5 x 10 (heavier than last week) B2) Strict Chest-to-Bar Pull-Ups 5 x 10 C) 300 sec FLR   CONDITIONING For time: 400m run 30 Power Snatches (95/65) 400m run 30 Power Cleans (95/65) 400m run 30 …

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Nov 12

CONDITIONING Courtesy of MainSite 1 Min of Double Unders 1 Min Hang Squat Cleans (95/65) 1 Min Burpees 1 Min Ball Slams (12kg/8kg) 2 Min Double Unders 2 Min Hang Squat Cleans (95/65) 2 Min Burpees 2 Min Ball Slams (12kg/8kg) 1 Min Double Unders 1 Min Hang Squat Cleans (95/65) 1 Min Burpees 1 …

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NOV 08

STRENGTH A) Press Work up to a 5RM for the day; then cut (final) weight by 10% for 3 sets of 5   B1) Strict Chin-Ups 5 x 10 B2) Strict Dips 5 x 10 *Superset.  Perform a set of Chin-ups.  Rest 1-1:30 min.  Perform a set of Dips.  Rest 1-1:30.  Repeat. **Add weight if necessary   …

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Nov 11

STRENGTH A) Deadlift 5×5 @ 85% B) Back Squat 5×10 @ 60-65% C) 5×20 Ab-Wheel Roll-Outs   CONDITIONING 15 x 30/90 row @ 165m/135m pace w/Death By Thrusters (75/55) during rest. *Round 1: 30 sec row sprint + 1 Thruster then rest the remainder of the 90 sec rest *Round 2: 30 sec row sprint …

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NOV 10

STRENGTH A) Bench 5×5 @ 85% B1) Press 5×10 @50-60% B2) Barbell Rows 5 x 10 C) Face Pull/Band Pull Aparts x 200 reps   CONDITIONING 45 min Ski/Row/Assault Bike *Ski @ 2:15/500m pace *Row @ 2:10/500m pace *Assault at 500 cal pace

NOV 09

STRENGTH Power Clean 3-3-3-3-3-3   (Optional) Part 2: Front Squat 3RM   CONDITIONING 10 min AMRAP of: 5 Power Cleans (115/80) 4 Front Squats (115/80) 3 Push Jerks (115/80) 20 Double Unders

NOV 07

STRENGTH A) Squat 5 x 5 @ 85% 1RM   B1) Romanian Deadlift 5 x 10 @ 60% 1RM B2) Strict Pull-Ups 5 x 10 @ BW   C) 300 sec Front Leaning Rest (FLR)     CONDITIONING 25 Min AMRAP of: 20 Overhead Lunges (95/65) 15 Cal Row 10 Toes-to-Bar        

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