Programming 11/30 – 12/4

Monday
A.
2×3 Strict Press (Medium weight on all reps)
2×3 Push Press
2×3 Push Jerk

B.
For Time
1,000 m row
30 Barbell Thrusters
600 m run
(Row or run first but do the opposite on the back end)

Tuesday
A.
3×3 Power Snatches (3 sec hold at bottom of power snatch)
3×2 Snatch Pulls (should be heavy and pull to chest)

B.
11 AMRAP
6 Power Snatches 95/65
6 Burpees
Once done
Rest 2 minutes
800 m run

Wednesday
A.
Work on
Rope climbs
Pull up’s (find ways to do them)
Muscle Up’s (you know what needs work)

B.
For Time
15 EMOM
10 Ring Dips
10 T2B
15 KB swing (American) heavy

Thursday
A.
Squat Clean
4×5 Build to heavy (2 second hold at bottom)

B.
21-15-9
Hang Power Clean 135/105
Stand ups
Box Jumps 24/20

Friday
A.
Back Squat
5×3 Built to heavy

B.
4RFT
25 Barbell Back Squats
20 Ab Mat sit-ups
10 Chest to bar

Programming 11/23 – 11/27

Monday
A.
Deadlift
6×4 Building Heavy

B.
For Time:
800m Run
Then
2x
15 Thrusters (95/65)
10 Deadlifts (135/96)
8 Burpees
Then
100 Double Unders
Then
2x
8 Burpees
15 Thrusters
10 Deadlifts
Then
800m Run

Tuesday
A.
3 Push Press + 2 Push Jerk
5×5 Building Heavy

B.
5RFT
3 Wall Walks
4 Tire Flips
8 Box Jumps
200m Run

Wednesday
A.
1-1/4 Back Squat
5×3

B.
THANKSGIVING WITH THE GIRLS

For Time

“Angie’s” House
20 Pull-Ups
20 Push-Ups
20 Sit-Ups
20 Air Squats

“Helen’s” House
400 meter Run
21 Kettlebell Swings (53/35 lb)
12 Pull-Ups

“Fran’s” House
15 Thrusters (95/65 lb)

“Nancy’s” House
400 meter Run
15 Overhead Squats (95/65 lb)

“Grace/Isabel’s” House
20 Ground-To-Overheads (95/65 lb)

“Kelly’s” House
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Balls (20/14 lb)

Thursday
Closed – Happy Thanksgiving!

Friday
Class 5PM

Programming 11/16 – 11/20

Monday
A.
In 15 mins find your
Squat Clean and Jerk PR

B.
For Time:
50/30 Push Ups
200 Meter Run
30 Heavy KB Swings (American)
200 Meter Run
50/30 Push Ups
200 Meter Run
30 Heavy KB Swings
200 Meter Run

Tuesday
A.
Back Squat 5×4
tempo
3 seconds down
2 seconds at the bottom
1 second up

B.
4RFT
10 Toes to Bar
15 Box Jumps (24/20)
20 Wall Balls (20/14)

Wednesday
A.
Strict Press
5×3

B.
Annie
50-40-30-20-10
Double Unders
Ab mat sit-ups

Thursday
A.
Skills and Balance work

B.
16 EMOM
25 Sledgehammer
15 Pistols
12 Stand ups
8 Strict Pull Ups

Friday
A.
In 15 minutes find your
Front Squat PR

B.
3RFT
25 Hang Clean & Jerks (95/65)
20 Ring Dips
600 Meter Run
(Scale run to 400m if needed)

Programming 11/9 – 11/13

Monday
A.
Dead Lift
6×4

B.
For Time:
50 Deadlifts – 115/75
50 Walking Lunges (unweighted)
40 Back Squats – 115/75
40 Toes-to-Bar
30 Power Cleans – 115/75
30 Burpee Box-Jumps – 24/20
20 Thrusters – 115/75
20 DU’s

Tuesday
A.
Work on kipping and DU’s

B.
4RFT
400 m run
15 C2B
20 Ab mat sit ups
25 Wallballs

Wednesday
A.
Squat Clean
5,4,3,2,1,2,3,4,5

B.
12 EMOM
10 HSPU’s
16 DB C&J’s Heavy (rotate arm’s)
20 Goblet Squats

Thursday
A.
OH Squat
4×4 (build to heavy)

B.
20 AMRAP
8 Muscle Up’s
200 m DB/CB’s Suitcase carry 50’s/20’s
40 Air Squats
100 m OH walk 50/20 (just one,rotate arms on the way back)

Friday
A.
Front Squat
6×3

B. 25 AMRAP
1 mile run then with remaining time

10 Front Squat 115
10 Push press 115
10 Box over jumps 24/20