top of page

November 2-November 8, 2021

Tuesday

A. Snatch-1 RM, any variety

B. Max set of T2B


10 TNG Power Clean

45 seconds on AB@high output

Rest 2 minx3

30 seconds on AB@higher output

7 DBALL to shoulder

Rest 2 minx3




Wednesday

A. Deadlift-Heavy Single

REGIONALS 2014-21 min CAP

50-calorie row

50 box jump overs, 24 / 18 in.

50 deadlifts, 180 / 120 lb.

50 wall-ball shots, 20 / 14 lb.

50 ring dips

50 wall-ball shots, 20 / 14 lb.

50 deadlifts, 180 / 120 lb.

50 box jump overs, 24 / 18 in.

50-calorie row

Thursday

A. Front Squat-1 RM

B. Strict Pull up-max set


JACKIE

1000M Row

50 Thrusters@45/35

30 Pull Ups

Friday

A. Clean and Jerk-heavy single (practice if brand new)

*once you fail, continue on the movement that did not make you fail...either the clean or the jerk

B. Push Press-heavy single

C. Max set HSPU+max set of kipping HSPU, if no HSPU-max set push up, if no push upx3x5 TOUGH ASST Push ups


3 minute amrap

C&J @ light/tng weight

~rest 5 minutes~

15-12-9

Deadlift@heavy

HSPU

~rest 5 minutes

3 minute amrap

bar facing burpees

Saturday

100 Wall Ball

80 Pull Ups

45 Front Squat

80 HKR

80 Wall Ball

40 T2B

30 Front Squat

40 CTB

60 Wall Ball

15 Bar MU

15 Front Squat


Sunday

The Mountain-courtesy of Hinshaw

1min ON, 15sec easy, 1min rest

2min ON, 30sec easy, 1min rest

3min ON, 1min easy, 1min rest

4min ON, 2min easy, 1min rest

5min ON, 3min easy, 1min rest

4min ON, 2min easy, 1min rest

3min ON, 1min easy, 1min rest

2min ON, 30sec easy, 1min rest

1min ON, DONE!!


Monday

A1. Back Squat@75% 8,8,6,6,5

A2. Arch Hold with PVCx30 Secx5

A3. GHD Reverse Hypersx10x5

10 minute EMOM

Partner 1: 9 Front Squats@60% (from floor if possible)

Partner 2: Rest

Straight into….

10 minute EMOM

Partner 1: 12 Lateral Burpees Over Bar

Partner 2: Rest

Straight into….

10 minute EMOM

Partner 1: 15/12 Calorie Assault Bike

Partner 2: Rest


113 views0 comments

Recent Posts

See All

Monday A. Hang Power Snatch+Hang Snatch+Power Snatch+Snatchx5@light B. EMOM 6-Power Snatch+Snatch@75% C. 1 Power Snatch every 30 secondsx20 sets@70% EMOM 20 1-10 Double KB or DB hang Cleans 2-:45 max

Monday A. High Hang Snatch+Hang Snatch+Snatch+OHSx3-building B. EMOM 15-SNATCH-increase every 5 sets-looking to go heavier than last week! Every 4 min for 5 sets 5 Sandbag Cleans 250/200M Ski 12 Box J

Monday A. High Hang Snatch+Hang Snatch+Snatch+OHSx3 B. Snatch EMOM 15-increase every 5 sets, start at 80% and build small, nothing over 90% 10-20-30 Deadlift@225/155 20-40-60 Wall Ball (if you came ye

bottom of page