November 26-December 2, 2018

WEEK 1


DAY 1


A)

3x

GHD Core Maintenance https://instagram.com/p/BoplhOlBIvQ/

10 Glute Ham Raises

10 Back Extensions

10 Hip Flexions

10 GHD “Reverse Hypers”

10 Superman Snap, :02 at top

:60-:90 Hip Flow https://instagram.com/p/Bopl_6ehEod/

:30 Handstand Hold

8 Lateral  Lunges

25 Banded 45 degree shoulder pulse


B)

3x

Weightlifting Warm-up

Snatch Grip, 3 each movement

Shrugs

High Pulls

Muscle Snatch

Footwork Drill

Sotts Press

Power Snatch from the Hip


4x

2 Tall Snatch +2 Sotts Press



4x

Snatch Shrug + Snatch +Snatch Shrug + Snatch


C1)

Tempo Back Squat

5x5 at 50%

(3 counts down, 3 second pause in the bottom)


C2)

10 Strict Press + 5 Push Press @40%


D1)

3x

3 Tempo Pull-ups + 5-7 Kipping or Butterfly pull ups

(3 counts each at the top, descent and bottom)

*Use a band if needed to achieve the 3 tempo reps


D2)

3x

3 Tempo Ring Dips + 3-7 Kipping Ring dips

(3 counts each at the top, descent and bottom)


E)

AMRAP 20


500m Row

50 DUs

15 Burpees



G)

5-10:00 Stretch



DAY 2


A)

3x

10 BB Good mornings

10ea Elevated Renegade Rows

:30 Chinese Plank

15ea Banded adductors

15 Cal Ski Erg or Row


C)


5x

5 Halting Deadlift at 50%, :03 pause at 1”, knee and mid thigh

3 Strict + 7 Kipping TTB (or Knee Raise)


D)

4x

10 Shoulder to Overhead (challenging for 10 unbroken reps)

300m Run

:90 Rest


E)

3x

5 ¼ FS + :10 Hold @105-110% of FS

1 L-sit Rope Climb (Legless Rope climb/6 Rope Pull ups/Rope PU negative)


F)

5-10:00 Stretch


DAY 3

A)

3x

20ea Weighted Single Leg Extensions

20ea Weighted Single Leg Curls

15 cal Row

10 Push Ups on DBs

10 DB Bent Over Rows

10 BB Thrusters

15 Banded Reverse Fly


B)

4x3

Tall Cleans, :02 Hold in the catch


6x

Clean Pull+Clean+FS+Push Jerk+Split Jerk


C1)

Tempo Bench Press

5x5 @ 50% 3 counts each at top, descent, and bottom


C2)

Single Arm DB Row

5x5



D)

2x

3-5 MUs

10 DB Snatches

3-5 MUs

10 DB Snatches

:90


F)

5-10:00 Stretch


DAY 4


AMRAP 45:00

1k Row

Then,

2x

20 Alternating Pike Touches

15 Russian KBS (Moderate)

15 Superman Snaps

20 Walking Lunges


DAY 5


A)

3x

GHD Core Maintenance

10 Glute Ham Raises

10 Back Extensions

10 Hip Flexions

10 GHD “Reverse Hypers”


B)

3x

6 Prone Passthroughs

6 Hollow Rocks

10 Scap Pull-ups+:20 Deadhang

10 Burpees

10 Moderate KB DL



C)

3x

200m Run

15 GHD Sit-ups

16 Alt DB Bench

6 Strict Pull-ups

4 D-Ball (challenging weight)

40’ HSW

30 DUs

2:00 Rest


D)

Tempo Strict Press

5x5 at 50%, 3 counts each at top, descent, and bottom


E1)

Tempo Front Squat

5x5 50%, 3 count descent, and 3 count hold in the bottom


E2)

Tempo Elevated Split Squat

5x5



F)

3X5 Power Snatch @70-80%


G)

5-10:00 Stretch



DAY 6

A)

3x

20 each knee ups

15 extended v crunches

10 squats w/ weight (mod)

15 back flies

20 chest flies


B)

3x

15 barbell bench presses @ 50%

15 seated banded row

15 pike ups

15/15/15 calf raises

1:30 rest


C)
Weightlifting warm up


D)

3x

5 power cleans @ 70-80%

10 squats @ 50%

15 each elevated floor bridges

1:30 rest


E)

Alt EMOM 20:00 (:30/:30) (w/r)

Minute 1: run @ 80%

Minute 2: DUs