Monday, November 11th
Workout: As Many Rounds as Possible in 30 Minutes – With a Partner
Option A
20 Alternating Box Step Up (24/20)
20 Burpee
400m Partner Run
Increase Step Ups by 20 reps each round. Wear a weight vest (20/14).
Option B
20 Alternating Box Step Up (20/16)
16 Burpee
400m Partner Run
Increase Step Ups by 20 reps each round. Wear a weight vest (20/14).
Option C
20 Alternating Box/Plate Step Up
14 Burpee
300m Partner Run
Increase Step Ups by 20 reps each round.
Workout Brief
GOAL: Lower Body/Cardio
Tuesday, November 12th
Strength: 10 Minutes
Four Sets
Complex: 2 Clean + 1 Front Squat + 1 Split Jerk @ 78%-85%
OR
Four Sets
Complex: 1 Clean + 1 Front Squat + 1 Split Jerk @ Athlete Choice
Workout: For Time – 13 Minute Cap
Option A:
21-18-15-12-9-6-3
Calorie Row
Toes to Bar
Option B:
21-18-15-12-9-6-3
Calorie Row
Swinging Leg Raise
Option C:
18-15-12-9-6
Calorie Row
Hanging Knee Raise
Workout Brief
GOAL: C&J Strength / Core Endurance
Today’s Clean and Jerk session has us going back to a complex with a focus on strength endurance specifically for the Jerk. In the Workout, the couplet looks simple enough but the reps will add up and although this is a core + post chain endurance workout the biggest interference will be on the grip. Pacing for this workout has to be aggressive on the Rower but smart on the Toes to Bar.
Wednesday, November 13th
Strength: 15 Minutes
5 x 3 Front Squat @ 82-85%
Rest 2-3 Minutes between sets.
Workout: For Time – 12 Minute Cap
Option A:
4 Rounds x 3 Sets
5 Power Clean (135/95, RX+ 155/105)
7 Bar Facing Burpee
Rest 1:00 minute between sets.
Option B:
4 Rounds x 3 Sets
5 Power Clean (115/105)
7 Bar Facing Burpee
Rest 1:00 minute between sets.
Option C:
3-4 Rounds x 3 Sets
3 Power Clean (55/45)
5 Burpee
Rest 1:00 minute between sets.
Workout Brief
GOAL: Squat Maintenance / Stamina
This is a very high intensity workout in which we want to see about 2.5:1 work to rest ratio. To finish this workout under the time cap, athletes need to hit the 4 sets consistently around 3 minutes. Don’t forget to breathe on the Burpees.
Thursday, November 14th
Strength: 15 Minutes
3 x 1 Snatch @ 81%
3 x 1 Snatch @ 83%
3 x 1 Snatch @ 85%
3 x 1 Snatch @ 87%
Workout: As Many Rounds as Possible in 15 Minutes
Option A:
25 Wall Ball (20/14)
25 Box Jump Over (24/20)
Option B:
25 Wall Ball (14/10)
25 Box Jump Over (24/20)
Option C:
15 Wall Ball (12/8)
25 Box/Plate Jump
Workout Brief
GOAL: Snatch Strength / Lower Body Endurance
Today’s Snatch session looks exactly like our session from two weeks ago but we’re going heavier at the end of it. We are doing 4 different loads, 3 sets at each load. In today’s snatch session, our focus will be on the set up & on the liftoff of the Snatch. In the workout, we want to see the Wall Balls being broken up into smart sets and the Box Jump Overs performed at a comfortable pace that allows us to maintain consistency on the Wall Balls.
Friday, November 15th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: For Time – 26 Minute Cap
Option A:
5 Rounds
200m Run
6 Deadlift (275/185)
12 Pull Up
Rest 2 Minutes
5 Rounds
200m Run
12 Hang Power Clean (135/95)
6 Bar Muscle Up
Option B:
5 Rounds
200m Run
6 Deadlift (225/155)
12 Jumping Pull Up
Rest 2 Minutes
5 Rounds
200m Run
12 Hang Power Clean (115/75)
6 Jumping Bar Muscle Up
Option C:
5 Rounds
100m Run
6 Deadlift (95/65)
12 Ring Rows
Rest 2 Minutes
5 Rounds
100m Run
12 Hang Power Clean (45/35)
6 Jumping Pull Up
Workout Brief
GOAL: Aerobic Conditioning & Post Chain Endurance
Today’s workout is very aerobic, very intense and grippy as well. Stay relaxed in the upper body on the Run, push the ground away on the Deadlifts, use your core on the Rig, and stay fluid on the Hang Cleans.
Saturday, November 16th
Workout: For Time – 30 Minute Cap
Option A:
20 Rounds
Partner 1:
10 Burpee
10 Front Squat (95/65)
5 Dip
Partner 2: Alternating Lunge
Option B: No change to Option A
Option C:
20 Rounds
Partner 1:
7 Burpee
7 Front Squat (45/35)
5 Box Dip
Partner 2: Alternating Lunge
Workout Brief
GOAL: Team Workout
Today’s team workout has athletes constantly moving throughout the entire workout. Athletes will work in pairs and while one athlete performs lunges the other athletes will do one round of all movements, lasting about 1 minute per round. Once the athlete has completed the round, they’ll swap places and continue on until 20 total rounds are complete.
