Workout of the Day
Warm Up
3 Rounds
15 Band Good Mornings
5 Squat to Bootstrappers
15 Pause Squats
5 Hanging Scap Retractions
Prep 6 Minutes
2×5 Deadlifts +5 Wall Ball+5 Kip Swings
1×5 Deadlifts (second weight)+5 Pull Ups
1×5 Deadlifts (last weight)
Partner Met Con
For time (25 min cap)
1 Round each…
Warm Up
EMOM 9 Minutes (3 Rounds)
A) Bike :40
B) 6 Rev Hand Spider Lunges+6 Plank to Squat
C) 20 Air Squats
Prep (6 minutes)
1×5 Front Squats+5 Strict Press+5 Thrusters (bar only)
1×5 Thrusters (light) +5 Burpees
1x:20 Bike (sprint)+5 Thrusters (working weight)+3 Burpees
Met Con
Every 6 …
Warm Up
3 Rounds
6 Hanging Scap Retractions
6 Dolphin Push Ups
6 Alt Samson Lunges
6 Rolling Split Straddles
Prep (6 Minutes)
2×2 Wall Walks+5 Push Ups
2×2-3 HSPU (can build in difficulty)
Skill
EMOM 12 Minutes (6 Rounds each)
A) 3-8 HSPU*
B) 10 Hollow Rocks+5 Arch Raises…
Warm Up
3 Rounds
6 Spider Lunges
6 Alt Dead Bugs
6 Squat to Bootstrappers
6 Pause Squats
Prep (4 Minutes)
1×10 Step Ups+5 Russian KB Swings
1×10 Box Jumps+5 Russian KB Swings
1×5 Box Jump Overs+5 Russian KB Swings
Met Con
4 Rounds (12 Minutes)
:40 Box Jump Overs…
Warm Up
3 Rounds
6 Pause Squats
6 Alt T Push Ups
6 Rev Hand Spider Lunges
6 Alt Samson Lunges
Prep (8 Minutes)
1×5 High Hang Hi Pull+5 High Hang Power Clean+5 Front Squats+5 Strict Press
1×5 Hang Hi Pull+5 Hang Power Clean +5 Front Squats+5 Push Press
4x:30 …
Warm Up
3 Rounds
5 Hanging Scap Retractions
5 Scap Push Ups
5 Prone Plate Retract and Press
15 Mountain Climbers
Strength
Bench Press (20 Minutes)
Prep: 1×10 w/bar, 3×5 working up
Work: 4×5 at same weight*
*follow each work set with 25 Band Pull Aparts
Prep (5 min)
2×5 …
Monday, 11/29: Bench Press & Met Con – Pull Ups, Push Ups, and Double Unders
Tuesday, 11/30: Clean & Jerk
Wednesday, 12/1: Back Squat
Thanksgiving, 12/2: Handstand Push Ups, Toes to Bar
Friday, 12/3: Bike, Thrusters, Burpee Intervals
Saturday, 12/4: Partner Met Con
…
Warm Up
3 Rounds
6 PVC Dislocates
6 PVC Pause OHS
6 Hanging Scap Retractions
6 Dolphin Push Ups
Strength
Snatch complex
Prep (10 min)
1×5 High Hang Hi Pull+5 High Hang Power Snatch+5 OHS
1×5 Hang Hi Pull+5 Hang Power Snatch+5 OHS
1×3 Hi Pulls+3 Snatch+ 3OHS* (empty bar, …
Warm Up
3 Rounds
6 Alt Samson Lunges
12 Squats (pause/reg/jump)
6 Alt T Push Ups
12 Band Good Mornings
Prep (6 minutes)
2 Rounds
:30 Row
9 DB Thrusters
:30 Bike
12 KB Swings
Met Con
Every 3 Minutes for 36 Minutes (3 rounds each)
A) Row 500 M…