Wednesday, 30 November 2022 // HEAVY DAY
Strength: Deadlift 7 sets for load: 3 deadlifts Post-workout Skill Work: 3 rounds for reps: 1:00 GHD hip and back extensions 1:00 rest
Tuesday, 29 November 2022
Conditioning: On a 15:00 clock: 1,700/2,000-m row In the remaining time: AMRAP: 10 ring dips 10 bar muscle-ups Post-workout: Rest, stretch, recover
Monday, 28 November 2022 // BENCHMARK
Conditioning: "Ellen" 3 RFT: 20 burpees 21 dumbbell snatches (35/50) 12 dumbbell thrusters (35s/50s) Post-workout Skill Work: 3 sets 4 KB Turkish get-ups/arm 8 KB windmills/arm
Friday, 25 November 2022 // BENCHMARK
Conditioning: 3 RFT (14 min cap)
400/500-m row
12 deadlifts (105/155)
21 box jumps (20/24) Post-workout Skill Work: Accumulate: 50 Kang squats (empty barbell)
Thursday, 24 November 2022 // THANKSGIVING DAY
Conditioning: (35 min cap) 4 RFT w/a partner:
200-m run
40 pull-ups
200-m run
40 push-ups
200-m run
40 sit-ups
200-m run
40 air squats - Partners run together, and split reps evenly Post-workout: Rest, stretch, recover
Wednesday, 23 November 2022 // HEAVY DAY
Strength: For load Back squats 5-5-3-3-3-1-1-1-1-1 Post-workout: Rest, stretch, and recover
Tuesday, 22 November 2022
Strength: EMOM 8: 3 push jerks Conditioning: 2 RFT (12 min cap) 100 double-unders 25 shoulder-to-overheads (65/95) 25 burpees - Intended stimulus under 10 mins
Monday, 21 November 2022 // BENCHMARK
Strength: Clean Complex Take @ 15 mins to build to a heavy single clean complex (High hang, knee-level, floor) Conditioning: "Grace" For time: 30 Clean & Jerks (95/135) Post-workout Skill Work: 3 sets 20 GHD sit-ups 20 seated leg lifts
Friday, 18 November 2022
Strength: Push Press 4 sets: 5 push presses - Build to a heavy set of 5-reps Conditioning: AMRAP 5:
10/15 calorie row
10 push-ups - Rest 5:00 AMRAP 5:
10/15 calorie row
10 push-ups
Thursday, 17 November 2022 // BENCHMARK
Conditioning: "20.2" AMRAP 20: 4 DB thrusters (35s/50s) 6 toes-to-bars 24 double-unders Post-workout: Rest, stretch, recover
