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November 30, 2020

Tuesday, 12/1

Warm Up 3 Rounds6 Dolphin Push Ups6 Alt Bird Dogs6 Spider Lunge w/ reach up6 Squat to Bootstrappers Prep (8 Minutes)2x:15-:30 Handstand Hold+ 3-5 Push Ups+ 5 Plank to Squat2×2 HSPU Negatives (to Ab Mat)+3-5 DB Push Press/side (light)+10 Hollow Rocks1×2-3 HSPU or scaled option Skill 5 Minute Strict HSPU Test* Met Con 3 Rounds for Time (15 Min Cap)10 Single Arm DB Push Press/side (50/35)20 DB Facing Burpees30 Ab Mat Sit Ups HSPU Scaling options:1-2 Ab MatsHand Release Push Ups**Modified Push Ups (hands elevated on box or bars)Kipping HSPU are not a scaling option for this baseline test *Score is total reps, but ideally track how many reps in each minute **For all Push Ups, body should remain in straight line (no snaking).  Knees and thigs should come off the floor as soon as torso moves
November 29, 2020

Monday, 11/30

Warm Up 3 Rounds 6 Hanging Scap Retractions  12 Band Good Mornings  6 Rev Hand Spider Lunges  24 Jumping Jacks Prep: (8 Minutes)  1×5 Hang Hi Pull+5 Hang Power Cleans +10 Front Squats (bar only) 1×3 Power Cleans+5 Front Squats (light)+5 Kip Swings 1×3 Front Squats (moderate)+5 Kip Swings+50 Single Skips 1×3 Front Squats(MC working weight)+3-5 Pull Ups + 25 Double Unders Strength In 15 Minutes: Establish a 5 RM Front Squat  Met Con AMRAP 15 Minutes  15 Pull Ups   10 Front Squats (135/95)  50 Double Unders  Pull Up Scaling: 10/5 Pull Ups 15 Jumping Pull Ups 10 Ring Rows Double Under Scaling: 35/20 double Unders 100 Single Skips
November 29, 2020

Programming Preview: Week of 11/30

Monday, 11/30: Front Squat & Met Con – Pull Up, Front Squat, and Double Under Tuesday, 12/1: Handstand Push Up Skill Wednesday, 12/2: Power Clean & DB Step Up Thursday, 12/3: Deadlift Friday, 12/4: Smackdown Event#3 “Pepper Spray” Saturday, 12/5: Thruster
November 27, 2020

Saturday, 11/28

Warm Up 3 Rounds 6 Squat to Bootstrappers6 PVC Dislocates6 PVC Pause Overhead Squat 6 Dolphin Push Ups Strength Prep (8 Min)1×5 High Hang Pull+5 High Hang Power Snatch+5 Overhead Squats1×5 Hang Power Snatch +5 OHS1×5 Power Snatch + 5 OHS1×5 Squat Snatch. (all sets through this with bar only)3×5 OHS building up to working weight  Work (12 Minutes)Overhead Squat 2×5 at same weight, 3×3 at same weight Met Con Prep (6 Min)1×5 Snatch (light)+:30 row/Bike (easy)2×3 Snatch (1st round weight)+:30 row/Bike (moderate)1×3 Snatch (~2nd round weight)+:30 row/Bike (hard) Work2 Rounds for Time (12 Minute Cap) 15 Push Ups Row 500m or Bike 25/20 Calories 15 Push ups  10 Squat Snatches (135/95 first round, 165/115 second round)
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 Con 5 Rounds for Time (25 Minute Cap)  9 Devils Press (35/25) 15 Pull Ups 21 Wall Balls (20/14) Pull Up Scaling: 5/10 reps (scaled volume) 15 Jumping Pull Ups 10 Ring Rows
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 (bar only) 2×5 Cals+5 Hang Power Cleans working up Work AMRAP 10 Minutes 10 Cal Bike/Row 10 Hang Power Cleans (115/80) *Pause each rep on the floor- doesn’t have to be long pause but bar rests fully on the floor (no touch and go)
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