Monday – 11/13/2017
Strength
10RM Back squat
Gymnastics
EMOM for 10 Minutes
straight set of Strict Pull-ups then 20 seconds of TRIPLE unders
Weightlifting
Start at 50% of 1RM and work up to a max for the day of the following complex.
Snatch grip deadlift with 3 second pause above the knees + hip snatch
Make sure the pause is actually 3 seconds.
Metcon
AMRAP in 10 Minutes
15 Deadlift 135/95 lb
12 front rack walking lunge steps 135/95 lb
9 push jerks 135/95 lb
Accessory
for time
50 Calorie ski
5 Minutes rest
40 Calorie ski
4 Minutes rest
30 Calorie ski
3 Minutes rest
20 Calorie Ski
2 Minutes rest
10 Calorie ski
Tuesday – 11/14/2017
Strength
Max effort bench press
Weightlifting
EMOM for 10 Minutes
3 Hang power cleans
Gymnastics
“Nasty girls”
3 Rounds for time
7 muscle ups
50 air squats
10 Hang power clean 135/95 lb
Metcon
AMRAP in 10 Minutes
50 sit-ups
25 front squat 135/95 lb
Accessory
On the air assault bike
10 rounds of
10 Seconds on 50 seconds off
Wednesday – 11/14/2017
Strength
Front squat work up to a heavy single then
6×4 Back squat at 80% of 1RM or increasing from 11/8
Weightlifting
EMOM for 15 minutes
1 power snatch ~ 80~85% of max All reps at the same weight
Gymnastics
EMOM for 10 Minutes
30 Seconds of kipping handstand push-ups
Metcon
AMRAP in 15 Minutes
10 Box Jumps 24/20″
10 One arm alternating kettlebell swings 32/24 kg
10 Push-ups
Accessory
Rowing for meters
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.
Thursday – 11/16/2017
Skill
EMOM for 10 minutes
1 Squat snatch with pause in the bottom of overhead squat
Metcon
AMRAP in 12 minutes
10-20-30-40-50 …
Alternating jumping lunge steps
wall ball shots 20/14 lb 10/9′
or if you need a recovery day
on the trueform runner
3x1200M Run
Record the time of each attempt
rest to recovery between efforts
Friday – 11/17/2017
Strength
4RM Deadlift
No TnG
Weightlifting
E90s for as long as possible
1 Squat Snatch 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 then 20 seconds of double unders
Metcon
3 Rounds for time
400M Run
21 Hang power cleans 115/85 lb
12 lateral burpees over the bar
Accessory
for time
50 Kipping ring dips
Saturday – 11/18/2017
Strength
4 Rep max back squat increasing from 11/11’s 5 rep max
Weightlifting
EMOM for as long as possible
1 Squat clean
start at 60% and work up to a max for the day
Gymnastics
3 attempts at a max set of ring muscle ups
Metcon
5 Rounds of 1 minute at each station
Row for calories
Box Jumps 24/20″
Overhead squat 75/55 lb
Rest
Accessory
EMOM for 9 Minutes
35 Seconds of bar facing burpees