11/18 - 11/23

Monday

General warmup
3 rounds
Run 200m
10 burpees
10 Air Squats

Specific warmup
Front rack mobility:
Banded tricep
Banded lat
Then w/ empty bar perform:
3 Rounds unbroken of:
5 hang squat cleans
5 push press
5 thrusters

Workout of the day:
You have 10 minutes to establish a heavy thruster

Immediately following the 10 minutes perform 4 rounds for time of:
50 double unders
6 front squats 155/105
3 thrusters 155/105
Run 400m

Score is heaviest thruster and totally time minus 10 minutes.

Tuesday

General warmup
Row 1000m
*really working on form  (stroke= legs, body, arms
Return = arms, body, legs)

Specific warmup
Deadlift setup overview
Then 3 rounds of
10 DL @ 135/95
6 Box Jumps

Workout of the day
“Christine”
3 Rounds for time of;
500m Row
12 DL @ Bodyweight
21 Box Jumps 24”/20”

Wednesday

Warmup:
Foam roll Hammies/Quads
Burgener WU

Strength:
Squat Snatch
1-1-1-1-1-1-1
Post heaviest single (do not include warmup sets in 7)

Then:
Max calories bike/row
How many in 4 minutes

Thursday

Warmup:
Goat Work! 25 Minutes
Pick a goat, work on it!!

Workout of the Day
50 Abmat Sit-ups
50 Back Squats @40% of 1RM
50 toes to Bar
50 Air Squats
50 Abmat sit-ups
For time
30 minute cap

Friday

General warm up
3 rounds of:
5 wall climbs
Accumulate 1 minute in a plank

Specific warm up:
Ascending weights of 95/65, 115/75, 135/95 respectively

3 rounds (^^^^ weight after each round)
3 DL
3 high hang power cleans
3 ouch jerks
3 bar facing burpees

Unbroken on the barbell movements during warm-up.

Workout of the day:
7 Power Cleans 165/115
7 Push Jerks 165/115
14 Bar Facing Burpees
How many rounds can you do in 14 Minutes?

Saturday

Workout of the Day:
21-15-9
Dumbbell push press (2@50/35)
Cal Bike/Row
Rest 5 minutes
15-12-9
Strict Ring Dips
Cal Bike/Row
Rest 5 minutes
21-15-9
Chest 2 bar Pull-ups
Cal Bike/Row

Each part scored separately for time.