WEEKLY PROGRAM November 27, Monday Strength Back Squats 3 x 20 Reps (50-55% of 1RM) *4 minutes rest between sets, Conditioning For time with a partner 100 Calorie Row 100 Dumbell Snatch 75-45 lbs 100 Burpee Over Bench Cap time 20 minutes Accessory 4 Sets (Not for time but quality) 10 Single Leg Deadlifts (50/30#…

WEEKLY PROGRAM November 20, Monday 2 Rounds 25 Burpees 25 Toes to Bar 50 Wall Ball 9-6 Cap. 12 minutes Rest 10 minutes For time Ring Muscle Ups 21-15-9 Reps *Rest 2 minutes after the 21’s and Rest 1 minute after the 15’s! Score is total time including rest! Cap time 12 minutes   November…

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…

WEEKLY PROGRAM November 6, Monday Conditioning 5 Rounds (1:1) with a partner alternating rounds 50 Double Unders 10 Muscle Ups 10 minutes rest. 5 Rounds (1:1) 15 Strict Handstand Push Ups 15 Toes to Bar Cap time 40 minutes Cash out 100 Ab-Mat sit Ups (for quality )   November 7, Tuesday Strength Deadlifts (RE-set…

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