Workout of the Day
Warm Up
3 Rounds
15 Band Good Mornings
10 Spider Lunges
15 Mountain Climbers
10 Alt Samson Lunges
Strength
Deadlift (30 Min)
Prep: 1×10 RDL w/bar, 4×5 working up
Work: 5×5
Pause each deadlift on the floor
Met Con
For Time (6 Min Cap)
21 Burpees over the Bar (lateral)…
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 …
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
…
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…
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 …
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
…
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
…
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 …
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 …