Tuesday 11/20/18

Happy Birthday to my other half Matty Thielks

Growth & Development

A. EMOM 6:00
Odd: 9 burpee box jump over
Even: 9 cal Assault bike

tryyyyyy your hardest here this will be very tough!

5:00 rest

B.  5 Rounds for time
15 Kettlebell swing
10 Wallball
5 Strict Banded Pull-ups ( unless you can perform without band)

 

Performance

A. EMOM 10:00
Odd: 11 Calorie row
Even: 11 Burpee over the Rower

+5:00 rest

B. 5 Rounds for time
15 Wallball
10 Pull-ups
5 Box jump over 30/24

 

Monday 11/19/20

Growth & Development

A. Strict Press  3 reps Heaver than last week x 5 sets

B. 10:00 Amrap
10 Shoulder to Overhead 75/55
10 Assault bike cals
10 burpee

 

Performance

A. 3 Power Cleans every :90 seconds x 6 sets .. starting at 70% going up in weight each set if possible

B. Strict Supinated Pull-ups  3-4 reps x 6 sets every :90 seconds

B.  For Time
25 Clean & Jerk  115/75
20 burpee
25 Clean & Jerk

Friday 11/16/18

Growth & Development

A. RDL x 5 Heavy reps every 2:00 x 5 sets

B. Front Rack BB Step up 8/8 on each side heavier than last week x 3 sets resting as needed between sets (1-2)

C. 8 sets
50 single under
8 Medball Burpee 2 OH
16 Air squat
8 Sumo Deadlift High Pull 65/45

 

Performance

A. Back Squat x 2 reps @ 90% of 1RM HEAVYYY + 15 seconds rest into….
10 box jump step down @ 24/30  + 2:00 rest x 5 sets

B. Snatch 1.1.1 Singles @ 75% + 1.1.1 Singles @ 80% + 1.1.1 Singles @ 85% ( take your time between singles)

C. EMOM x 8:00 Squat Clean
x 1 rep
75%
75%
80%
80%
85%
85%
90%
90-95%
+ bonus if feeling it hit 100% or more

 

Thursday 11/15/18

Growth & Development

A. 8:00 AMRAP
9-7-5
Hang Clean 75/55
Shoulder to overhead
Lateral Burpee

+ 4:00 rest

B.  8:00 AMRAP
9-7-5
Assault bike
goblet Squat
kettlebell swing

+4:00 rest

C. 8:00 AMRAP
9-7-5
Hang Clean
shoulder to overhead
lateral burpee

 

Performance

A. 8:00 AMRAP
9-7-5
Squat Snatch 95/65
30 Double under
lateral Burpee

+4:00 rest

B. 8:00 AMRAP
9-7-5
Row Cals
Devil Press 50/35 rx
DB front Squat

+ 4:00 rest

C. 8:00 AMRAP
9-7-5
Squat Snatch
30 Double under
lateral burpee

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