Monday – 11/20/17
Strength
2RM Front Squat
Weightlifting
E90s for as long as possible
Snatch high pull + hip snatch Start at 50% of 1RM and work up to a max for the day.
Gymnastics
7×4 Strict Weighted pull-up
~ 30% of 1RM
Metcon
With a clock set for 12 Minutes
1 Minute of double unders
1 Minute of squat cleans 165/115 lb
2 Minutes of double unders
2 Minutes of squat cleans 165/115 lb
3 Minutes of double unders w
3 Minutes of squat cleans 165/115 lb
Accessory
Ski-Erg
9 x 1 min 40 sec / 20 sec easy with a longer 2 min rest at the halfway point. Ski nine intervals of 1 minute 40 seconds, with 20 seconds of rest in between each piece with the exception of 2 minutes of rest after the fifth interval.
Note: This is the fourth workout in the default Custom Workouts list.
Tuesday – 11/21/2017
Strength
Bench Press
5×10 ~ 60%
Weightlifting
EMOM for 10 Minutes
Squat clean with pause above the knees start at ~50% and work up to ~ 85%
Gymnastics
EMOM for 10 Minutes
Straight set of kipping toe-to-bar
Metcon
for time
21-15-9
Deadlift 225/155 lb
Lateral burpees over the bar
Accessory
Rowing
9 x 1 min 40 sec / 20 sec easy with a longer 2 min rest at the halfway point. Row nine intervals of 1 minute 40 seconds, with 20 seconds of rest in between each piece with the exception of 2 minutes of rest after the fifth interval.
Note: This is the fourth workout in the default Custom Workouts list.
Wednesday – 11/22/2017
Strength
Front squat work up to a heavy set of 4
then 6×4
Back squat at 80% of 1RM or increasing from 11/15
Weightlifting
EMOM for 10 Minutes
1 Squat snatch with pause below the knee
Gymnastics
EMOM for 10 Minutes
straight set of ring muscle ups
Metcon
for time
40-30-20-10
GHD Sit-Ups
Box Jumps 30/24″
Accessory
5 Mile Air assault bike for time
Thursday – 11/23/2017
Metcon
Six rounds for time of: *
24 Squats
24 Push-ups
24 Walking lunge steps
400M Run
* 35 Minute time cap
Friday – 11/24/2017
Rest day
or
Recovery
3×1 Mile run
Rest 2 minutes between efforts
Saturday – 11/25/2017
Strength
3 RM Back squat
Weightlifting
E90s for as long as possible
1 Clean & Jerk
start at 60% and work up to a max for the day
Gymnastics
EMOM for 10 Minutes
Straight set of Kipping Chest To Bar pull-ups
Metcon
With a clock set for 21 minutes *
7 Minutes of
Rowing for calories
7 Minutes of
“Heavy Grace”
Clean & Jerks 185/135 lb
7 Minutes of
30 Double Unders
15 Two arm dumbbell front squats 50/35 lb
* start at any station and rotate through each one
Accessory
EMOM for 10 Minutes
30 seconds of bar facing burpees