SKILLS for Saturday 11/5/2022 is the CLEAN
WORKOUT for Sat 11/5
5 rounds for time:
400m run
15 burpee box jumps, 12/20/24”
21 shoulder-to-overhead, 30/45/64kg
3:00 rest
Score = total time. Post to whiteboard!
CompEx for Sat 11/5
isometric holds, midline warmup
front/back squat supersets
– 5 Nordic curls
– 5 single-leg hip bridge (:03 hold at time)
8 deadlifts @70% every 3:00 x4
for time:
6-5-4 walk walks
18-15-12 wall-facing handstand march
1:00 rest
Sprintervals!
every 4:00 x3
10/15 calorie row
15 thrusters, 20/29/43kg
8/12 calorie row
every 4:00 x2
10/15 calorie row
15 burpees over erg
8/12 calorie row
WORKOUT for Friday 11/4/2022
strict press 50/5, 50/5, 60/3, 65/5, 75/5, 85/5+, then
“EMOM Lifts”
Starting with an empty bar SNATCH once every minute until a max* is found then move onto the CLEAN. Continue until a max* is found then move onto the DEADLIFT. Continue until a max is found. Ideally the bar only gets heavier, but do what you must to be successful.
*3 attempts max. Post best lifts to whiteboard.
ENGINE for Fri 11/4
Burpee/Nasal breathing ladder then
#tttTD163 (see video below)
AMRAP in 12:00
12/16 calorie row
8 burpee over rower
BODYBUILDING for Fri 11/4
3 sets
10-15 wide-grip pullups
10-15 snatch-grip shoulder press
2:00 rest
3 sets
15-20 crush-grip bent-over row
15-20 shooter pushup (or close-grip)
2:00 rest
3 sets
10-15 upright row
10-15 dips
GYMNASTICS for Fri 11/4
core, stretching, athlete’s choice
3-4 rounds
10 tempo inverted/ring row
10 tempo pushup with 6+ shoulder taps
10 KB windmills/side
2-3 rounds
:30 hang
:30 pike handstand
:30 side plank/side
20 prone snow angel (weighted?)
WATCH:
SKILLS for Thursday 11/3/2022 is the DEADLIFT
CompEx for Thurs 11/3
rowing/plank warmup, hip & shoulder prehab
EMOM x3 do 5 jump-t0-split-drill, then
every :90 x7 clean pull + clean + jerk. Sets 1-2 @70-75%, Sets 3-4 @75-78%, Sets 5-7 @78-81%
4 sets for time:
6/8 ring muscle-ups
50′ handstand walk
15/20 calories
15 HSPU
2:00 rest
single-leg strength, hamstring finisher
MOBILITY for Thurs 11/3
WORKOUT for Wednesday 11/2/2022
every :90 x8 rounds complete the following complex for best load:
power clean + hang clean + (full) clean
(2:30 to work, 2:30 to rest)
15/20/25 calorie row
10 box jumps, 20/24/32″
2 cleans
Repeat for 5 rounds. Post heaviest cleans to whiteboard!
ENGINE for Wednesday 11/2/2022
a. kettlebell ARMOR BUILDING
b. jump roping
BODYBUILDING for Wednesday 11/2/2022
AMRAP in 8 minutes:
8+ tempo KB lat pullover
8+ clapping pushups
8+ tempo dips
AMRAP in 8 minutes:
8 weighted/strict pullups
10 KB Gorilla row
AMRAP in 8 minutes:
10 MB hip-back extensions
10 Chinese lat delt raises
10 front delt raises
LISTEN:
SKILLS for Tuesday 11/1/2022 is the SNATCH
CompEx for Tues 11/1
nasal running warmup, shoulder prehab
EMOM x5 heaving snatch balance + snatch balance @60-70%
E:90 x4 hang power snatch + hang snatch @70-75%
EMOM x5 4 tng snatch @55-60%
AMRAP in 14:00
7 overhead squats, 57/84kg
200′ KB rack carry, 2×12/24/32kg
7 KB front squats, 2×12/24/32kg
200m run
finisher if time allows
GYMNASTICS for Tues 11/1
rotator cuff strength work, stretches
hip flexor strength work, stretches
core: obliques (dynamic, static)
E:90 x15
a. 1 strict pullup + 2 kipping pullups + 3 t2b + 1 (or more) bmu
b. 1 wall walk + 2 HSPU + 3×10′ HSW
MOBILITY for Tues 11/1
WORKOUT for Halloween Monday 10/31/2022
front squats 50/5, 50/5, 60/3, 65/5, 75/5, 85/5+
for time:
50-40-30-20-10 air squats
10-20-30-40-50 ab-mat situps
(Rx+ goblet squats @5/15/25lbs)
Post time to whiteboard!
ENGINE for Mon 10/31
1:00 row for distance
:30 rest
1:00 burpee box jumps
:30 rest
Repeat for 24:00+
BODYBUILDING for Mon 10/31
complete the following superset:
20-18-16-14-12-10-8-6-4-2 bench press
10 seated DB tricep extensions
This means you start an unbroken set of 20 bench press, rack the bar and then pickup a dumbbell for 10 tri ext. If you have a partner let them do the same. Your next set would be 18 unbroken bench + 10 tri ext. Work down to 2+10. Done!
MOBILITY for Sunday 10/30/2022
