November 2015

11/30/15 Monday

Strength:

Back Squat 

5 @ 55%

5 @ 65%

5 @ 75%

Max Reps @ 80%

Core:

30 Toes to Bar for time

Conditioning:

14 - 12 - 10 - 8 - 6 - 4 - 2 reps each of

Jump Squats

Burpees

Wearing a 20# weighted vest

11/25/15 Wednesday

Strength:

Build to a 1 Rep Max

Bench Press

Core/Midline:

3 x 10 /side

Russian Twists with PVC pipe and a plate 25/20

Conditioning:

21 - 15 - 9 reps each of

Toes to bar

Ring Dips

Deadlift 225/155

Hand Release Pushups

11/24/15 Tuesday

Strength:

Build to a 1 Rep max

Clean and Jerk

Conditioning:

4 Rounds of:

30 Double Unders

10 HSPU

30 Ab Mat Situps

10 Goblet Squats 53/44

11/23/15 Monday

Strength:

Establish a max Back Squat

Conditioning:

EMOM for 18 Minutes

Min 1: 15 Heavy Russian Swings 70/44 + 2 Burpees

Min 2: 10 Wall Balls 20/15 + 2 Burpees

Min 3: 10 GHD Situps + 2 Burpees

11/21/15

Saturday Community Workout

30 Minute AMRAP 

Teams of 2, alternate complete rounds of

15 Heavy Russian Swings

10 Plyo Pushups

Run 200 Meters

11/20/15 Friday

Conditioning:

6 Sets of

2 Minute AMRAP's

3 Thrusters 135/95

6 Toes to Bar

12 Double Unders

Rest 1 Minute between each 2 min set

Stretch everything

11/19/15 Thursday

Strength:

6-10 Rope Climbs

Conditioning:

5 Rounds for Time of:

8 Deadlift 225/155

8 Strict HSPU

8 Burpees over the bar

8 Box Jumps 24/20"

 

11/18/15 Wednesday

Strength:

Bench Press 

Build to a 2 Rep Max

10- Reps @ 80% of odays Max #

Core:

3 x 30 Seconds Weighted Plank

Conditioning:

4 Rounds of:

20 Ring Pushups

20 Jumping Lunges

Wear a 20# Vest for RX

11/17/15 Tuesday

Strength:

Estalish a 1 Rep Max Power Clean

Conditioning:

9 Hang Power Cleans 155/105

15 TTB

6 Hang Power Cleans

15 TTB

3 Hang Power Cleans 

15 TTB

Rest 3 Minutes

1 Minute AMRAP 

Burpees

11/16/15 Monday

Strength:

Build to a 2 Rep max Back Squat

Conditioning:

12 MInute AMRAP of:

100 Reverse Jump Rops Singles

10 DB Snatch 55/35

10 Weighted Ab mat Situps 10#

 

 
 
 
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