November 24, 2020

Wednesday, 11/25

Warm Up 3 Rounds24 Mountain Climbers 6 Hanging Scap Retractions12 Alt Samson Lunges 6 Dolphin Push Ups Prep: (10 Minutes)2×5 Kip Swing + :30 HS Hold + 50 Single Skips1×3 Strict Pull Up + 2-3 Strict HSPU + 25 Double Unders1×3 Kipping Pull Up + 3 Kipping HSPU + 25 Double Unders1-3 Bar Muscle Up + 1-3 Deficit HSPU Met Con 1 Minute Max Reps Strict HSPU1 Minute Max Reps Strict Pull Ups 1 Minute Max Reps Double Unders 2 Minutes Max Reps Kipping Deficit HSPU*2 Minutes Max Reps Kipping Pull Ups  2 Minutes Max Reps Double Unders3 Minutes Max Reps Kipping HSPU3 Minutes Max Reps Bar Muscle Ups3 Minutes Max Double Unders 
November 23, 2020

Tuesday, 11/24

Warm Up 3 Rounds12 Squats (Pause/Reg/Jump)6 Single Leg Pause Hip Bridges/side12 Alt Samson Lunges6 Alt Dead Bugs Strength Prep (10 Minutes) 4-5 Sets of Back Squats Set 1: 5 reps @ 40-50%Set 2: 4 reps @ 55-60%Set 3: 3 reps @ 65-70%Set 4: 3 reps @ 70-75%  Every 2:30 for 12:30 (5 rounds) 3 Back Squat @ 75-80% Met Con 3 Rounds for Time (20 Minute Cap) 20 Front Rack Reverse Lunges (95/65)400m Run 30 Ab Mat Sit Ups
November 22, 2020

Monday, 11/23

Warm Up 3 Rounds  12 Pause Squats 6 Alt T Push Ups 12 Rev Hand Spider Lunges  6 Plank to Squat Strength In 12 Minutes:  Establish a 1RM Strict Press  Immediately into In 8 Minutes: Establish 3RM Push Press  Met Con For Time (15 Min Cap)  16-14-12-10 Burpee Box Jump Overs 32-28-24-20 Single Arm DB Hang Clean & Jerk (50/35) Mobility 1 min OH Band Stretch/side 1 min Bretzel Stretch/side