Workout of the Day 11-14-20
Conditioning
30 Minute Time Cap
5 Rounds
400m Run
30 Goblet Squats G/Y, R/G
20 Single Arm KB Clean (10ea)
1:00 Plank
Workout of the Day 11-13-20
Strength
8-6-6 Standing SA OH Press
10ea. Lateral Medicine Ball Throw
Conditioning
100 DBall Cleans for time
*Begin every 2:00 w/ 100m run
Workout of the Day 11-12-20
Strength
3RM Bent Over Row or
1RM Pull-Up
Conditioning
4 Rounds, Every 5:00 Complete
50 Jump Rope / Double Under
40 Single Arm Snatch 35/25, 50/35
30 Step-Ups, unweighted
20 Sit-Ups / Toes to Bar
Workout of the Day 11-11-20
Conditioning
30 Minutes, As Many Rounds as Possible w/ a Partner
Alternate Movements
12 Thrusters 75/55, 115/85
20 Calorie Row
15 Bent Over Row / Ring Rows / Pull-Ups
15 Calorie Bike
20 Kettlebell Swings G/Y, R/G
Barbell 11-08-20
Upper Body Option
Warm-Up: 3 x 10 Seesaw DB Bench & Chin-Up
5-4-3-2-1 Bench Press (focus on the heavy 3's)
5 x 2 Weighted Pull-Up
Superset: 3 x 12
Barbell Bent Over Row
Dual DB Lateral Raise
Tuesday
5 x 4 Pause Squat
3 x 3 Back Squat
3 x 5 Strict Press
3 x :30 Weighted Plank
Thursday
5 x 4 Deficit Deadlift
3 x 3 Deadlift
3 x 5 Bent Over Row
Finisher TBD
Endurance 11-09-20
Monday
3 x 800 Meter Run
3 x 600 Meter Run
3 x 400 Meter Run
3 x 200 Meter Run
*1:30 minute rest b/w reps, 2-3 b/w sets
Olympic Weightlifting 11-11-20
Wednesday
Clean and Jerk
60% 1x(4+1)
70% 1x(4+1)
80% 4x(3+1)
Shoulder health
Finisher
3 rounds
5 no hand front squats/ full grip
5 db back extension
Workout of the Day 11-09-20
Strength
15 Minutes
Every Minute Perform 1 Power Clean
Goal = Establish One Rep Max
Conditioning
10 Minutes, As Many Rounds as Possible
Partner I Go, You Go, Full Rounds
5 Hang Power Cleans 95/65
5 Sprawls
Competitor
10 Minutes, As Many Rounds as Possible
Partner I Go, You Go, Full Rounds
3 Power Cleans 225/155
5 Bar Facing Burpees
Workout of the Day 11-08-20
Strength
8-5-3
Snatch Grip Deadlift
Conditioning
12 Minutes, As Many Rounds as Possible
14 Snatch Grip Deadlift 95/65, 135/95
8ea Single Arm Push Press 35/25, 50/35
8ea Single Arm Front Squat