WEEKLY PROGRAM
November 13, Monday
Barbell
Snatch
-Work up to a heavy single for the day !!!
Conditioning
With a partner ( waterfall style )
5 Rounds for time
20 cal. Bike
15 Overhead Squats 40-25
*Rest 3 minutes
Then
100 HSPU for time
Cap time 25 minutes
November 14, Tuesday
Strength
Back Squat (With a 1-2 sec Pause)
-Work up to a heavy single here with a pause
Conditioning
15-12-9
Muscle Ups
Shoulder to Overhead 60-40
Accessory
EMOM x 10 minutes (On the rings)
15 second L-Sit
November 15, Wednesday
Strength
Front Squat
-Work up to a heavy triple for the day!
Conditioning
AMRAP x 10 minutes
5 Deadlifts 130-90
10 Wall Ball 9-6
*Rest 5 minutes
AMRAP x 10 minutes
10 HSPU
30 Double Unders
November 16, Thursday
Strength
Push Press
-Work up to a heavy single dor the day
Conditioning
3 Rounds for time
in a team of 3 ( waterfall style )
50 Calorie Row
40 GHD Sit Ups
30 KBS 32-20
Cap time 20 minutes
November 17, Friday
Alternate workouts with a partner!
For time
3 Rounds
10 Power Snatch 50-30
20 Hand Release Push Ups
3 Rounds
400m Row
4 Rope Climbs
3 Rounds
20 m Handstand Walk
50 Double Unders
Cap time 45 minutes
November 18, Saturday
Barbell
Hang Squat Cleans (Stay above knee)
-Work up to a heavy triple for the day without dropping the bar!
Conditioning
For time:
10-8-6-4-2 reps of:
20 GHD Sit Ups
Hang Power Cleans 60-40
Shoulder to Overhead 60-40
November 19, Sunday
Rest Day !!!