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WORKOUT OF THE DAY

November 15, 2019

WU & TECHNIQUE  0:00-30:00

Power Clean & Jerk

EXPLANATION 30:00-35:00

GENERATOR 35:00-55:00

"Max Out"

2:00 clock - Max reps

Assault Bike Cal

(Rest 2:00)

Sumo Deadlift High Pull 65/45

(Rest 2:00)

Paralette Dip

(Rest 2:00)

Ring Row

November 14, 2019

WU Coach Lead 0:00-10:00

BACKBONE 10:00-35:00

"Classical Snatch + Hang Snatch"

2 + 1 @ 50%
2 + 1 @ 60%

2 + 1 @ 70%

5 x (1 + 1) @ 75%

GENERATOR 35:00-55:00

"EMOM 12"

M1 - 12 2KB Front Rack Box Step Up (24/16)

M2 - 12 D-ball G2OS (100/70)

M3 - 10-15 Pull-ups (Strict ALAP)

November 14, 2019

CC from racks ( below knee)

2@60%

2x2@70%

3x2@75%

2x2@80%

Deficit SDL w/ pause 2 inches off the floor

3@70%

2x3@80%

3x2@90%

Push Ups 3x15-20

November 14, 2019

Starter 10min

Pistol Squat Mobility Practice

Sotts Press 3x3

Hollow Body Holds w Plate Hold Over Chest 3x20s

Main Course 20min

Back Squat 4x4

(2 warmup sets)

Dessert 10min AMRAP

SA swing x6

SA clean x3

SA push press x3

SA back lunge x6

Offset Racked March x(6)

November 14, 2019

WU & TECHNIQUE  0:00-25:00

DEADLIFT (Build to moderately heavy set of 10)

EXPLANATION 25:00-35:00

GENERATOR 35:00-55:00

EMOM20

12 Hand Release Pushups

15 Kettlebell Swings (eye level)

50 Jump Rope

15 Air Squats

November 13, 2019

DAY 2

Muscle Snatch+ Muscle Squat Snatch+ OHS

5x1+1+1 building in weight

PJ+ SJ+ Jerk Balance w/ Step

3x1+1+1@60%

4x1+1+1@70%

2x1+1+1@75%

BB Good Mornings

3x10@ 15-40kg

3x1/1 TGU’s

November 13, 2019

WU Coach Lead 0:00-10:00

GENERATOR 10:00-30:00

6 Rounds (:30 Work / :30 Rest)

- Max T2B / K2E 

2:00 Rest

6 Rounds (:30 Work / :30 Rest)

- Max Wall Ball (20/14)

BATTLE 30:00-45:00

For Time:

28-14-7

2DB Power Clean (50/35)

Burpees

Ab-mat Sit-ups

(Cap 10)

COOLDOWN

Coach Led Stretching 45:00-55:00

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