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4
Nov

Tuesday November 5, 2019

Strength

Power Snatch – EMOM 10
Min 1-5 – 2 Power Snatch
Min 6-10 – 1 Power Snatch

Starting at 60% and steadily building throughout

Conditioning

“High Noon” 3 RFT
9 Power Snatch (95/65)
12/9 Cal Bike
9 Bar MU
12/9 Cal Bike

3
Nov

Monday November 4, 2019

Strength

Front Squat – 6 Sets, rest as needed, no longer than 2:00
Set 1- 3 reps @80%
Set 2- 1 rep @ 83%
Set 3- 3 reps @ 80%
Set 4- 1 rep @ 86%
Set 5- 3 reps @ 80%
Set 6- 1 rep @ 89%

Conditioning

“Open Concept”
AMRAP 5
70/50 Cal Row
Max Wall Balls (20/14) in time remaining

Rest 5:00

AMRAP 5
50 Wall Balls (20/14)
Max Cal Row in time remaining

30
Oct

Thursday October 31, 2019

Strength

EMOM 10

Snatch Pull+ Snatch Hi Pull+ Hang Snatch
All sets to be performed at 70-75%

Conditioning

For Time
50-40-30-20-10
Plate Ground to Overhead (45/25)
Near-Pees (nearly burpees) to Plate
Toe Taps to Plate (R+L=1)

29
Oct

Wednesday October 30, 2019

Gymnastics Conditioning

5x on the 2:00s
9 Overhead Squats (95/65)
6 Chest to Bar Pull-ups
3 Bar Muscle Ups

Conditioning

“Sprint Intervals” 4 Rounds
AMRAP 4
30 Shuttle Sprints (10m)
20/15 Cal Bike
Max Cal Row in time remaining
Rest 2:00

27
Oct

Monday October 28, 2019

Accessories

EMOM 10
Odds- Work
Evens- Rest

0- :20 Power Cleans (135/95)
:20-:30 Rest
:30-:60 Max Muscle Ups

Conditioning

“Jackquinn” for Time
100/70 Cal Row
directly into 3 Rounds
50 Wall Balls (20/14)
30 Alt DB Snatches (50/35)