Month: November 2018

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Weekly Workout Summary 11/25/2018

TL:DR 2 Work outs

Low count due to Thanksgiving travel

11/20/2018

A. 3 rounds:
20-40s/arm single-arm ring row flexed arm hang hold
-Rest 30s
60s single-arm KB swings, alternating (unbroken)
-Rest 30s
100’ double KB bottoms-up front rack carry
-Rest as needed

B. 10 min AMRAP:
10 DB snatches, alternating (moderate)
10 ring rows
10 push-ups

11/19/2018


A. 20 minute handstand skill work 

B. 3 min AMRAP @ 85%:
10 Russian KB swings (70/53)
10 burpees
+
(Rest 2 min)
+
5 min AMRAP @ 85%:
15 Russian KB swings (70/53)
15 burpees
15 row/bike cals
+
(Rest 2 min)
+
8 min AMRAP @ 85%:
15 Russian KB swings (70/53)
15 row/bike cals
15 burpees
15 row/bike cals

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Weekly Workout Summary 11/18/2018

TL:DR version

4 Total Workouts 

16/11/18


A. Deadlift
8,6,4; Building; Rest 2 min

B. 5 min:
60s banded pull-throughs
60s box jumps, step down (24/20)
30s hollow hold
+
(Rest 2 min)
+
10 min @ 85%:
10 DB box step overs (50/hand to 24” – 35/hand to 20”)
5 bar muscle-ups
+
(Rest 2 min)
+
5 min:
60s banded good mornings
60s box jumps, step down (24/20)
30s plank

15/11/18

 A. 3 rounds:
100’/arm KB waiter’s walk
-Rest 45s
Accumulate 30-60s hang from pull-up bar

B. For time:
21 power cleans (135/95)
9 wall climbs
15 power cleans (135/95)
7 wall climbs
9 power cleans (135/95)
5 wall climbs

14/11/18


A. Front squat
5,4,3; 32×1 tempo; Across; Rest 2 min

B. 3 rounds:
10-12 partner glute-ham raises
-Rest 30s
30-60s anti-rotational front plank
-Rest 1 min

C. E2min for 3 sets/6 rounds:
1st: 30s assault bike or row @ escalating effort – last 7s all out
2nd: 6 touch-and-go hang power cleans + 6 touch-and-go shoulder-to-overhead

12/11/18

A. 10 minute handstand skill work

B. 8 min AMRAP @ 85%:
10 DB snatches, alternating (50/35)
50 double-unders
10 assault bike/row calories
50 double-unders
+
(Rest 4 min)
+
8 min AMRAP @ 85%:
10 DB snatches, alternating (50/35)
50 double-unders