Monday Nov 27 - Saturday Dec 2, 2023

Monday Nov 27, 2023

 

Part A

 

3 sets of 30-45 Second Dead hang 

Rest 1:00 between sets

-into-

3 sets of 5-8 negative pull-ups 

Rest 1:00 between sets

-into-

3 sets of 3-5 pull-ups (assisted as needed)

Rest 30-seconds between sets

-into-

3 sets of 1-2 Chest to bar or strict pullups

Rest 30-seconds between sets

 

Part B

 

7 Rounds

10 Hand Release Push Ups

10 Dumbbell Snatches (50/35)

10 Toes to Ring (OR 10 Toes to Bar)

10 Wall Balls (20/14)

 

Tuesday Nov 28, 2023

 

Part A

 

5 sets x 3 Deadlifts @80% of 1RM

 

Part B

 

5 Sets (1 set every 2:30)

8x50ft Shuttle Runs 

12 Front Squats (135/95)

 

Wednesday Nov 29, 2023

 

Part A

 

2 Snatch Push Press + 1 Overhead Squat:

Work up to a heavy complex in 12 minutes

 

Part B

 

6:00 AMRAP

8/7 Calorie Row

2-4-6-8. . .  Burpees Box Jump Overs (24/20)

 

-rest 4:00-

 

6:00 AMRAP

6 Burpees Box Jump Overs (24/20)

2-4-6-8. . . Calorie Row

 

Thursday Nov 30, 2023

6 and 7pm classes tonight will be Open Gyms with no coaches.

 

Part A

 

4 sets: 

30 Heel Taps (each side)

30 yd Isolateral DB Farmers Carry (left)

30 yd Isolateral DB Farmers Carry (right)

 *Rest 1:00 beteen sets

 

Part B

 

3 Rounds

30/24 Calorie Row

30 Kettlebell Swings (53/35)

 

Friday Dec 1, 2023

5:30pm class tonight will be Open Gym with no coach

 

Part A

 

5 working sets of:

5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk

* Work up to a Heavy, Unbroken set

 

Part B

 

For Time:

150 Double Unders

50 Handstand Push Ups

100 Double Unders

10 Wall Walks

50 Double Unders

 

Saturday Dec 2, 2023

 

Part A

 

Class choice mobility – 15 min

 

Part B

 

3 rounds of:

20 Scap Pulls [Hanging Shrugs] into 10 second Dead Hang

Followed by 4-6 Strict or Box Assist Pull Ups

–rest  90 seconds  between sets–

 

Part C

 

Teams of 2

7 Sets (each)

300/250m Row

5 Squat Snatch (135/95)

-Partner 1 completes a full round before switching with Partner 2-