Tim Rocafort

November 27, 2020

Saturday, 11/28

Warm Up

3 Rounds 
6 Squat to Bootstrappers
6 PVC Dislocates
6 PVC Pause Overhead Squat 
6 Dolphin Push Ups

Strength

Prep (8 Min)
1×5 High Hang Pull+5 High Hang Power Snatch+5 Overhead Squats
1×5 Hang Power Snatch +5 OHS
1×5 Power Snatch + 5 OHS
1×5 Squat Snatch. (all …

November 26, 2020

Friday, 11/27

Warm Up

3 Rounds

5 Hanging Scap Retractions

10 Squats (Pause/Regular/Jump) 

5 Inchworms to Plank 

10 Alt Bird Dogs

Prep: (6 Minutes) 

1×5 Burpees+5 Kip Swings+5 Med Ball Front Squats

1×5 Devil’s Press (light)+5 Kip Swings+ 5 Med Ball Front Squats

2×3 Devil’s Press +3 Pull Ups+5 Wall Balls 

Met

November 25, 2020

Thanksgiving Day, 11/26

Warm Up

3 Rounds

10 Band Good Mornings  

5 Squats to Bootstrappers

10 Rev Hand Spider Lunges

5 Jump Squats

Strength

Pause Deadlift* (20 Minutes)

Prep: 1×10 RDL w/bar, 3-4×3 working up

Work: 4×3 at same weight

Met Con

Prep (5 minutes)

1×5 Cals+5 Hang High Pulls+5 Hang Power Cleans …

November 24, 2020

Wednesday, 11/25

Warm Up

3 Rounds
24 Mountain Climbers 
6 Hanging Scap Retractions
12 Alt Samson Lunges 
6 Dolphin Push Ups

Prep: (10 Minutes)
2×5 Kip Swing + :30 HS Hold + 50 Single Skips
1×3 Strict Pull Up + 2-3 Strict HSPU + 25 Double Unders
1×3 Kipping Pull Up + …

November 23, 2020

Tuesday, 11/24

Warm Up

3 Rounds
12 Squats (Pause/Reg/Jump)
6 Single Leg Pause Hip Bridges/side
12 Alt Samson Lunges
6 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: …

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 …

November 22, 2020

Programming Preview: Week of 11/23

Monday, 11/23: Strict Press and Push Press & Met Con – Single Arm DB Clean and Jerk and Burpee Box Jump Over

Tuesday, 11/24: Back Squat & Met Con – Lunges and Run

Wednesday, 11/25: Met Con – Handstand Push Up, Pull Up, Bar Muscle Up, and Double Unders

Thanksgiving

November 20, 2020

Saturday, 11/21

Warm Up

3 Rounds
12 Rev Hand Spider Lunge
6 Hanging Scap Retractions
12 Single Leg Pause Hip Bridge
6 Plank to Squat

Prep: (12 Min)
1 x 5 High Hang Pull + 5 High Hang Power Clean + 5 Front Squat
1 x 5 Hang Power Clean + 5 …

November 19, 2020

Friday, 11/20

Warm Up

3 Rounds  
10 Hanging Scap Retractions
5 Inchworms To Plank
10 Single Leg Pause Hip Bridge
5 Squat to Bootstraps

Prep: (7 Minutes)
1×10 Kip Swings + 10 Alt Bodyweight Lunges + 50 Single Skips
1×8 Knees to Chest + 10 Alt OH Lunges (light) + 20 …