Workout of the Day 11-05-20
Strength
8-5-3
Strict Pull-Up or Bent Over Row
Conditioning
3-4 Rounds for Quality
20 Kettlebell Crush Press G/Y, R/G
:30 Front Leaning Rest
10ea Single Arm Kettlebell Row
20 Banded Pull Aparts
Workout of the Day 11-04-20
Conditioning
30 Minutes, As Many Rounds as Possible
10 Kettlebell Swings G/Y, R/G
12 Sprawl Box Step-Up or Burpee Box Jump
15 Medball Cleans 20/14, 30/20
200 Meter Run
300 Meter Row
Olympic Weightlifting 11-04-20
Wednesday
A. Squat Snatches - 60% 1x4, 70% 1x4, 75% 4x4
B. Behind the Neck Snatch Strict Press/Push Press - 5x4
C. Finisher
25-20-25
V-ups
30 sec hollow hold
*1 min rest between sets
Workout of the Day 11-03-20
Strength
8-5-3
Front Squat or Overhead Squat
Conditioning
5 Rounds:
10 Dumbbell Step Ups 30/20
10 Dual Dumbbell RDL
50 Jump Rope
Competitor
1 Round
50 Dumbbell Step Ups 50/35
50 Dual Deadlift
250 Double Unders
Barbell 11-01-20
Upper Option
Warm-Up: 3 x 10 Kettlebell Alternating Z-Press & Ring Row
3-1-3-1-3-1 Bench Press (focus on the heavy 3's)
3 x 5 Weighted Pull-Up
Superset: 3 x 15
Dual DB Bent Over Row
Dual DB Lateral Raise
Tuesday
4 x 5 Pause Squat
3 x 3 Back Squat
3 x 5 Strict Press
3 x :30 Weighted Plank
Thursday
4 x 5 Deficit Deadlift
3 x 3 Deadlift
3 x 5 Bent Over Row
Finisher TBD
Workout of the Day 11-02-20
Strength
10 Minutes, Every Minute on the Minute
3 Position Power Clean
Conditioning
20 Minutes, As Many Rounds as Possible
Partner I Go, You Go, Full Rounds
8 Hang Power Clean 95/65
10 Calorie Bike Sprint
Competitor
20 Minutes, As Many Rounds as Possible
Partner I Go, You Go, Full Rounds
15/12 Calorie Bike Sprint
2 Hang Power Cleans 225/155
