Tim Rocafort

November 20, 2019

Thursday, 11/21

Warm Up

3 Rounds

6 Dolphin Push ups

6 Alt T Push Ups

6 Pause Hip Bridges

6 Squat to Bootstrappers

Strength

Bench Press (25 Min)

Prep: 1×10 w/bar, 3×5 working up

Work:4×6 at same weight

Met Con

5 Rounds for time (12 Min Cap)

30 Double Unders

15 Push …

November 19, 2019

Wednesday, 11/20

Warm Up

3 Rounds

15 Squats

10 Spider Lunges

15 Band Good Mornings

5 Plank to Squat

Met Con

Every 3 Minutes for 36 Min (3 rounds)

A) Bike 2:30 for max Cals

B) 15 Burpee Box Jump Overs

C) Row 2:30 for max Cals

D) 30 KB Swings

Mobility

November 18, 2019

Tuesday, 11/19

Warm Up

3 Rounds

6 Pause Squats

6 Rev Hand Spider Lunges

6 Alt Dead Bugs

6 Alt Samson Lunges

1:30 Death Stretch/side (:45 low/:45 high)

Strength

Pause Front Squats (30 Min)

Prep: 1×10 w/bar, 3×5 working up

Work: 10-8-6-4-2 working up

3 Rounds NFT

10 Single Leg Split Squats/side…

November 17, 2019

Monday, 11/18

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Dolpin Push Ups

6 Scap Push Ups

6 Squat to Bootstrappers

Met Con Part 1

AMRAP 6 Minutes

3 Strict Pull Ups

6 Push Ups

9 Squats

Strength

Push Press (25 Min)

Prep: 1×5 Strict Press w/ bar, 3×5 Push Press …

November 17, 2019

Programming Preview: Week of 11/18

Monday, 11/18: Push Press & Met Con – #1Strict Pull Ups, Push Ups, and Squats and #2 Pull Ups, Push Ups, and Alt DB Snatch
Tuesday, 11/19: Pause Front Squats & 3 Round NFT – Single Leg Split Squat, Side Plank, Single Leg Hip Bridge, and L Sit

November 16, 2019

Sunday, 11/17

Warm Up

3 Rounds
15 Band Good Mornings
10 Alt Dead Bugs
15 Mountain climbers
10 Spider Lunges

Strength

Good Mornings (25 Min)
Prep: 1×10 w/bar, 3×5 working up
Work: 4×5 at same weight

Met Con Prep:
3×3 Deadlifts working up
1×3 Deadlifts at working weight +:30 bike

Met Con

November 15, 2019

Bring-a-Friend Day, 11/16

Warm Up

3 Rounds
10 Pause Squats
5 Squat to Bootstrappers
10 Alt Samson Lunges
5 Plank to Squat

Met Con

Partner AMRAP 25 Minutes
20 DB Thrusters
20 Burpees
20 OH Plate Lunges
20 Ab Mat Sit Ups
20 Box Step Ups
20 Hanging Knee Raises¬†…

November 14, 2019

Friday, 11/15

Warm Up

3 Rounds

6 Spider Lunge w/ Reach Up

6 Alt T Push Ups

6 Alt Samson Lunges

6 Hanging Scap Retractions

Skill#1

Turkish Get Up (15 Minutes)

3×4 Alt TGU (2/side)

Skill#2

6 Rounds

3-5 Tempo Chin Ups (x-2-1-2)

3-5 Strict HSPU

After each round of Chins and …

November 13, 2019

Thursday, 11/14

Warm Up

3 Rounds

8 Rev Hand Spider Lunges

4 Plank to Squats

8 Squats

4 Rolling Split Straddles

Prep:

1×3 Hang Hi Pulls+ 3 Hang Power Cleans (bar)

1×3 Hang Power Cleans+ :30 Row+ 6 Step Ups

1×3 Hang Power Cleans+ :30 Row+ 3 Burpee Box Jump Overs

Met