Monday Nov 20 - Saturday Nov 26, 2023

Monday Nov 20

Part A

 

Every 3 min for 5 sets

 

5 Bench Press @ 70% of Heavy Single and 10 Push Ups

 

Part B

 

REGIONALS 16.3

 

104 Wall Ball Shots (20/14 lb)

52 Pull-Ups

 

Tuesday Nov 21

 

Part A

2 Front Squat + 1 Push Press + 1 Push Jerk

- Work up to a heavy complex in 10-12 minutes – 

 

Part B

 

7:00 AMRAP

3 Power Cleans (185/125)

5 Box Jumps (30/24) 

Rest 3 min

 

7:00 AMRAP

3 Front Squats (185/125) 

5 Box Jump Overs (30/24)

 

Wednesday Nov 22

 

Part A

 

10 x Romanian Deadlift @ 3,1,1,1 Tempo

10 x Reverse Hypers (use the weighted ones upstairs if you can)

 

Part B

 

50 Burpees to 6in Target 

2000/1750m Row 

1600m Run (dress for the weather)

 

Thursday Nov 23, 2023

 

Part A

 

5 sets of: 3 Snatch Deadlift + 2 Power Snatch

* Work up to a comfortable, heavy complex * 

Part B

 

Teams of 2

Partner 1:

200/160 Calorie Row 

 

Partner 2:

5 Deadlifts (225/155)

10 HSPU or 25ft Handstand Walk

5 Deadlifts (225/155)

*Switch when the deadlift/ handstand walk/deadlift is completed* 

 

Friday Nov 24, 2023

 

Part A

 

4 Rounds 

 

10 DB Bench @ 4,1,1,1 Tempo

12 Standing BB Curls @ 3,0,1,1 Tempo 

 

-Rest 3 min b/t rounds- 

 

Part B

 

10 Thrusters (135/95)

100 Double Unders

8 Thrusters (135/95)

80 Double Unders 

6 Thrusters (135/95)

60 Double Unders

4 Thrusters (135/95)

40 Double Unders 

2 Thrusters (135/95)

20 Double Unders

 

Saturday Nov 25, 2023

 

Part A

 

15 Min Mobility

 

Part B

 

4 sets: 

30 Dumbbell Box Step Ups (50/35 to 24/20)

20 Hang Alternating Dumbbell Snatch (50/35)

 

-rest 1:1 between sets-