Month: November 2016

NOV 04

CONDITIONING “FWG” 3 sets of: 10 Russian KB Swings (72/53) + 2 min max distance ski @ 575m/500m pace Rest 2 min   5 min break   3 sets of: 10 Goblet Squats (72/53) + 2 min max distance row @ 600m/525m pace Rest 2 min

NOV 03 DELOAD

CONDITIONING For time: 1 mile run 50 Lunges (135/95)* 50 Chest-to-Bar Pull-Ups – 30 min cap — If you finish in less than 30 minutes, complete AMRAP push-ups in time remaining   *25/leg alternating.  Back racked or front racked, athletes choice.  Forward lunges or backwards lunges, athletes choice.  

NOV 02 DELOAD

CONDITIONING With a running clock: 0:00-15:00 AMRAP of: 1 Clean (185/130) 2 Muscle Ups 4 DB Shoulder-to-Overhead (55s/35s) 8 Burpee Box Jump Overs (24/20)   15:00-20:00 Max Cal Row   *Score 15 min AMRAP and max cal row.  Two SEPARATE scores

Nov 2

STRENGTH A) Find today’s 1RM Back Squat, then -15% drop for 3×3 B1) RDL 5 x 10 (heavier than last week) B2) Strict Chest-to-Bar Pull-Ups 5 x 10 (add weight if possible) C) 300 sec FLR   CONDITIONING “Big Baseline” For time: 50 cal row 40 Front Squats (135/95) 30 Toes-to-Bar 20 Push Press (135/95) …

Nov 2 Read More »

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