Week of 2018.11.26 - 2018.12.01

MONDAY

Deadlift: 3 x 10 reps at 65% of 1-rep max

21-15-9 reps for time:
Power snatches (95 lb / 65 lb)
Burpee box jumps

TUESDAY

Push press: build to heavy triple, then perform 2 x 6 reps at 85% of triple load

Every minute on the minute for 16 minutes:
Minute 1 – ring dip, 40 seconds
Minute 2 – battle rope, 40 seconds
Minute 3 – ring support hold, 40 seconds
Minute 4 – ring row, 40 seconds

WEDNESDAY

Back squat: 3 x 5 reps at 80% of 1-rep max

3 round for time:
30 kettlebell swings
30 alternating forward lunges
60 double-unders

THURSDAY

4 supersets of:
A1. Bench press, 8 reps at 75% of 1-rep max
A2. Supinated-grip pull-up, 10 reps
A3. Weighted knee raise, 15 reps

For time:
1600-meter row
1-mile run

FRIDAY

Squat clean: build to a heavy triple

For time:
100 shoulder-to-overheads (75 lb / 55 lb)
15 muscle-ups*
* Scale to 30 chest-to-bar pull-ups or jumping chest-to-bar pull-ups

SATURDAY

Rotating through one station every 90 seconds for 30 minutes:
Station 1 – row for calories (25 cal / 20 cal)
Station 2 – burpee box jump-over, 15 reps
Station 3 – double-unders, 75 reps
Station 4 – alternating dumbbell snatch, 20 reps
Station 5 – single-arm dumbbell overhead lunge, 10 reps per side

Wednesday 2018.11.21

Power snatch: build to heavy single rep

As many rounds and reps as possible in 7 minutes of:
3 hang power snatches (75 lb / 55 lb)
3 lateral burpees over barbell
6 hang power snatches
6 lateral burpees over barbell
9 hang power snatches
9 lateral burpees over barbell
… etc., adding 3 reps each round.

Rest 3 minutes, then repeat with a heavier load (95 lb / 65 lb)

Tuesday 2018.11.20

4 supersets of:
A1. Alternating dumbbell bench press, 20 reps
A2. Supinated barbell row, 12 reps

Every minute on the minute for 16 minutes of:
Minute 1 – Deadlift, 10 reps (225 lb / 155 lb)
Minute 2 – Box jumps, 15 reps (24” / 20”)
Minute 3 – Hand-release push-ups, 15 reps
Minute 4 – AbMat sit-ups, 15 reps

Week of 2018.11.19 - 2018.11.24

MONDAY

Front squat: 4 x 5 reps at 75% of one-rep max

4 x 2-minute rounds of:
200-meter row
As many reps as possible in remaining time of –
• Wall ball shots (Rounds 1 and 3)
• Kettlebell swings (Rounds 2 and 4)
Rest 1 minute between rounds.

TUESDAY

4 supersets of:
A1. Alternating dumbbell bench press, 20 reps
A2. Supinated barbell row, 12 reps

Every minute on the minute for 16 minutes of:
Minute 1 – Deadlift, 10 reps (225 lb / 155 lb)
Minute 2 – Box jumps, 15 reps (24” / 20”)
Minute 3 – Hand-release push-ups, 15 reps
Minute 4 – AbMat sit-ups, 15 reps

WEDNESDAY

Power snatch: build to heavy single rep

As many rounds and reps as possible in 7 minutes of:
3 hang power snatches (75 lb / 55 lb)
3 lateral burpees over barbell
6 hang power snatches
6 lateral burpees over barbell
9 hang power snatches
9 lateral burpees over barbell
… etc., adding 3 reps each round.

Rest 3 minutes, then repeat with a heavier load (95 lb / 65 lb)

THURSDAY

Classes cancelled; please let Robey know if you have any interest in a special Thanksgiving workout, and follow us on social media for updates!

FRIDAY

Classes cancelled; Open Floor 10:00a – 1:00p

SATURDAY

As many rounds and reps as possible in 30 minutes of:
400-meter run or row
20 alternating double-dumbbell reverse lunges (45 lb / 25 lb)
15 feet-elevated ring rows
40 air squats