Monday, November 4th
Workout: As Many Reps as Possible – 18 Minutes
Option A:
2 Rounds
2:00 – Max Power Snatch at 70%
1:00 – Rest
2:00 – Max Devils Press (50/35)
1:00 – Rest
2:00 – Max Handstand Push Up
1:00 – Rest
Option B:
2 Rounds
2:00 – Max Power Snatch at 70%
1:00 – Rest
2:00 – Max Devils Press (35/20)
1:00 – Rest
2:00 – Max Pike Push Up
1:00 – Rest
Option C:
2 Rounds
2:00 – Max Light Power Snatch
1:00 – Rest
2:00 – Max Burpee
1:00 – Rest
2:00 – Max Dumbbell Press (25/15)
1:00 – Rest
Cashout – FIT: For Quality
4 Sets
10 Dumbbell Plank Row
15 V-Up
Rest 1-2 minutes between each set.
Workout Brief
GOAL: Power, Post Chain, & Upper Body Endurance / Core
Today’s workout has us collecting reps in longer intervals than we may be used to. Our biggest priority here is maintaining the midline stability throughout the workout, particularly for the Snatches. The Devils Press can take a big toll on the back if they’re rushed.
Tuesday, November 5th
Strength: 9 Minutes
5 Rounds – 1 Minute Each
RD1: 1 Clean and Jerk @ 65%
RD2: 1 Clean and Jerk @ 70%
RD3: 1 Clean and Jerk @ 75%
RD4: 1 Clean and Jerk @ 80%
RD5: 1 Clean and Jerk @ 82%
Rest 1 Minute
3 Rounds – 2 Minutes Each
1 Clean and Jerk @ 85-87%
Workout: For Time – 12 Minute Cap
Option A:
6 Rounds
20 Wall Ball (20/14)
10 Pull Up or 7 Bar Muscle Up
Option B:
6 Rounds
20 Wall Ball (16/12)
5-10 Assisted Strict Pull Up
Option C:
6 Rounds
15 Wall Ball (14/10)
10 Ring Row
Workout Brief
GOAL: Clean & Jerk Strength / Stamina & Upper Body Endurance
Today’s Clean and Jerk session is split into 2 interval styles. The goal is to provide rest more when the loading becomes heavier. Our main technical focus today is on the bar path and on the receiving position. In the Workout we have a push pull couplet. The biggest interference we’ll face today is grip & arm fatigue. Break up the Wall Balls because your arms will be overhead the entire workout.
Wednesday, November 6th
Workout: For Time – 25 Minute Cap
Option A:
5000/4500m Row
Every 2 Minutes: 5 Strict Weighted Dip (35/20)
Option B:
5000/4500m Row
Every 2 Minutes: 5 Dip
Option C:
Row Distance
Every 2 Minutes: 5 Assisted Dip
Cashout – FIT: For Quality
8 Round Tabata
Weighted Russian Twists
Workout Brief
GOAL: Aerobic Conditioning & Heavy Day
Today’s workout is an aerobic + heavy day. Go heavy or harder on the ring dips and it is ok to break them up into two sets eventually. You’ll likely be doing 8-11 sets of dips. We can’t afford to go at full capacity on the row because it will simply take too much of a toll on our system. Pick a cadence that will allow you to breathe well but work at a consistent pace.
Thursday, November 7th
Strength: 14 Minutes
5 x 3 Back Squat @ 82-85%
Rest 1:30-2:00 between sets.
Workout: For Time – 12 Minute Cap
Option A:
10 Rounds
6 Burpee Box Jump Over (30/24)
30 Double Under
Option B:
10 Rounds
6 Burpee Box Jump Over (24/20)
30 Double Under
Option C:
10 Rounds
6 Burpee Box Step Over (24/20)
30 Single Under
Workout Brief
GOAL: Squat Maintenance / Stamina
Today’s Back Squat section is tough. Three reps at this percentage will be hard but doable; focus on a quality, controlled descent in order to have a solid midline and control over the weight distribution.
For the Box Jump Overs, find an approach that has you moving consistently and stick with that approach. This will help create a rhythm which will turn into efficiency.
Friday, November 8th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 10 Minutes
4 Rounds
Complex: 1 Snatch High Pull + 1 Low Hang Squat Snatch + 1 Squat Snatch + 1 Overhead Squat @ 80-82%
Rest 1 Minute between sets.
OR
4 Rounds
Complex: 1 Snatch First Pull + 1 Snatch + 1 Overhead Squat
Rest 1 Minute between sets.
Workout: As Many Rounds as Possible in 14 Minutes
Option A:
100m Farmers Carry (50/35)
10 Front Rack Lunge (155/105)
5 Shoulder to Overhead
Option B:
100m Farmers Carry (35/25)
10 Front Rack Lunge (115/75)
5 Shoulder to Overhead
Option C:
100m Farmers Carry (Athlete Choice)
10 Front Squat (55/45)
5 Shoulder to Overhead
Workout Brief
GOAL: Snatch Complex / Midline Stability
Today’s Snatch complex has lots of things going on. Our main technical focus is on the upper back in the third pull (pull under) and in the support for the receiving position. The Workout targets the core in a very functional way.
Saturday, November 9th
Workout: As Many Rounds as Possible in 30 Minutes – With a Partner
Option A:
Partner 1:
800m Run / Row / Ski / 1600m Bike Erg / 2000m Assault
Partner 2:
10 Abmat Sit Up
10 Push Up
10 Kettlebell Swing (53/35)
10 Box Jump (24/20)
Option B:
Partner 1:
800m Run / Row / Ski / 1600m Bike Erg / 2000m Assault
Partner 2:
10 Abmat Sit Up
10 Push Up
10 Kettlebell Swing (35/26)
10 Box Jump (24/20)
Option C:
Partner 1:
400m Run / Row / Ski
Partner 2:
6 Abmat Sit Up
6 Incline Push Up
6 Russian Kettlebell Swing (35/26)
6 Plate Hop or Step Up
Workout Brief
GOAL: Team Workout
Our team workout today will be a real grind. It may be the one time members consider running to be a break? While one partner runs the other partner is cycling through the reps, then switch once the first partner finishes the run; keep doing that back and forth.
