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
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
Workout of the Day 11-07-20
Conditioning
3 Rounds Shared w/ a Partner
800m Row
50 Box Push-ups
50 Bent Over Rows
800m Run (together)
Competitor
3 Rounds Shared w/ a Partner
100 Calorie Bike
75 Push-Ups
50 Pull-Ups
800 Meter Run (together)
Workout of the Day 11-15-20
Strength
5-3-1-1-1 Snatch Grip Deadlift'
Conditioning
10 Minutes, As Many Rounds as Possible
5 Deadlift 225/155
10 Box Push-Up
50 Jump Rope
Competitor
10 Minutes, As Many Rounds as Possible
6 Deadlift 225/155
2-4-6-8-10-12..Push-Up
Workout of the Day 11-06-20
Strength
10-8-6 Standing Single Arm Overhead Press
:30 Weighted Star Plank
Conditioning
9 Rounds
7 D-Ball Clean 70/50
7 Dumbbell Push Press 35/25
Competitor
4 Rounds
15 D-Ball Clean 100/70
15 Handstand Push-Up
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