WEDNESDAY 11.22.2017

A. 5 Sets:
Back Squat 4-6 reps @ 30X1
Rest 3 minutes between sets

B. In teams of three, alternating complete rounds, complete 5 rounds each for time:
5 Power Cleans 135/95
5 Thrusters 135/95
10 Box Jump Overs 24/20

TUESDAY 11.21.2017

A. Take 10-12 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

B. 3 Rounds for time:
400m Run
20 Pull-Ups
10 Strict HSPU

MONDAY 11.20.2017

A. Take 15-20 minutes to work up to a heavy, but not necessarily 1-RM Snatch

B. EMOM 20:
3 Snatches
6 Burpees

Score the total amount (in lbs) successfully snatched during the workout. You choose the weight you’d like to use. If you do not complete a set within the assigned 60 seconds, go ahead and finish the set and then sit out the remainder of the set that you overlapped.

THURSDAY 11.16.2017

Every 2 minutes, for 40 minutes (5 sets of each):
Station 1 – Deadlift 4-6 reps @ 21X1
Station 2 – Push-Ups Max Reps in 60 seconds
Station 3 – Alternating Reverse Lunges with DBs 20 reps @ 2010
Station 4 – Shoulder Press 8-10 reps @ 2010

Coach’s Note – Please, please do not review this workout and wonder why there is no “conditioning” portion until you have completed the workout. Oh yeah, and you also must increase the weight used for a movement if you are able to achieve the high end of the rep range.

WEDNESDAY 11.15.2017

A. In six attempts or less, find your 1-RM Weighted Pull-Up
Rest at least 2-3 minutes between attempts, and spend that time working on hip mobility, glute activation and foam rolling.

B. AMRAP 10:
200m Run
Pull-Up Complex 2 Strict + 4 Chest-to-Bar + 6 Kipping