Week of 11/25/24
Monday https://www.youtube.com/live/vgaWTx77IN0?si=06gvbEI7ewxzMNHH
Back Squat ~20
2 x 9
3 x 7
4 x 5
B/W Each Set complete the following drop sets:
5 strict Pull Up : 20” TRX max Rep
10 heavy loaded Teaser: 20” unloaded max rep teaser
Training:
8’ Cap
10 Rounds
Heavy Heavy 10 KB A Swing & 10 Push up
Rest 2’
8’ Cap
10 Rounds
Heavy Heavy 10 KB SDLHP & 5 Burpee
Warm Up
2’ Cardio
Strength 15’ Cap
5-10 Push Press
Body weight plus Farmers Carry 1’ accumulative
Training 15’ Cap
BB 50 Thruster EMOM
Top of each Min 5 burpee
.25 mile run
BB 50 Lunge EMOM
Top of each Min 5 burpee
Wednesday
Warm Up
3’ Cardio
8’ AMRAP
Spiderman hip opener x 10
Inch Worm push up x 5
Squat T-spine Opener x 5/s
Single leg RDL x 5/s
Strength 20’
5 Rounds
2’ to complete
20 DB Floor Chest press
20 DB R. Row
2’ to complete
20 Heavy DB Lunges
14’ Time Cap
Using your Chest Press load or heavier
1 mile
50 DB Hang power clean
@ rep 25 stop and complete 5 DB Burpee
& every break after that stop and complete 5 DB Burpee
Thursday
Warm Up
2’ Cardio
4’ AMRAP
5 Push Up
4 Inch Worm
3/side single leg RDL
2/side static lunge
then;
1’ set 85% max Cal Effort on a machine you don’t usually use
Strength
4 Rounds ~20’
Single Leg Heavy KB RDL x 10/s
Static Lunge RFE (holding double DB) x 10/s
Single leg pistol squat (scaled- single leg box squat) x 5/s
10 Archer Pull Up
10 Archer Push Up
Training ~15
1’ Row Cal from Warm Up = X (85% max)
2’ complete:
5/side DB Single Arm Snatch (needs to be heavy) could be clean to press
1’ Row Cal from Warm Up = X (85% max)
2’ complete:
5/side DB Single Arm Snatch
4/side DB Push Up
1’ Row Cal from Warm Up = X (85% max)
3’ complete:
5/side DB Single Arm Snatch
4/side DB Push Up
3/ side DB Burpee
1’ Row Cal from Warm Up = X (85% max)
3’ complete:
5/side DB Single Arm Snatch
4/side DB Push Up
3/ side DB Burpee
2/side DB Burpee Snatch
1’ Row Cal from Warm Up = X (85% max)
Warm Up
200 meters slow
Coaches choice mobility
200 meters moderate
Coaches choice mobility
Review movements and practice
200 meters at 400 meter pace
35 minute Cap
10 Rounds (Alternating b/w 400 meters and body weight activity)
Upon completion of of every 400 meter effort you have a mandatory 2’ to complete the work on the floor & you can’t start your next 400 meters until the 2’ time period is completed:
400 meters
50 Push ups
50 Tri Dips Feet Elevated
50 Lunges
50 Squats
35 Burpees
50 decline push Ups (feet on bench)
50 teasers
90” Plank
90” Wall Sit
35 burpees again
Fit Check Up 1 mile/2K Row
Warm Up
3’ cardio building in pace
6’ AMRAP
Band Distraced static Lunge (use poles to tie bands) x 5/s
Single leg glute bridge x 5/s
Quadrped t-spine x 5/s
Dead Hang 30”
Strength ~15’
4 Rounds
Double KB Front Rack Squats x 20
KB Drag x 20
DB Push Press x 20
Training 17’ Cap
Buy In 1 mile or 2K Row
50 push ups
50 Box Jumps
50 Lunge Steps (double KB Loaded - scaled 1 = single KB - scaled 2 = Body weight)
50 Burpees