Workouts for Week of November 5

Monday

A.
Every 2:30, for 15 minutes (6 sets) of:
3 Position Snatch
(high hang, mid-thigh, from the floor)

Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics. 

B.
For time:
40/30 Calories of Rowing
30 Power Snatches (115/75 lbs)
20 Toes to Bar

Tuesday

A.
Every 3 minutes, for 18 minutes (6 sets) of:
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 10 reps @ 70-80%

B.
Every 3 minutes, for 15 minutes (5 sets) of:
12 Burpee Box Jump-Overs (24/20″)
60 Foot Walking Lunges with KB/DB Farmer’s Carry (55/35 lbs)

Wednesday

Every 10 minutes, for 40 minutes (4 sets) for times:
500 Meter Row
400 Meter Run
30 Kettlebell Swings (70/55 lbs)
20 Pull-Ups

Please note times for each of your four sets, and then total those times for your overall time. Your goal should be lowest overall time. Athletes should modify distances or repetitions to ensure at least 2 minutes of rest between sets.

Thursday

A.
Five sets for max reps of:
45 seconds of Strict Handstand Push-Ups
Rest 45 seconds
45 seconds of Double-Unders
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 15 minutes of:
10 Left Arm Dumbbell Push Presses (55/35 lb DB)
10 Right Arm Dumbbell Push Presses (55/35 lb DB)
15 Dumbbell Goblet Squats (55/35 lb DB)
20 V-Ups

Friday

A.
Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Single Leg Squat (“Pistols”) x 6 reps each leg @ 2111
Station 2 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Station 3 – Barbell or Ab Wheel Roll-Outs x 10 reps @ 3010
Station 4 – Supinated Grip Bent-Over Barbell Row x 6-8 reps @ 2111

B.
For max reps:
4 Minutes of Dumbbell Burpee Box Step-Overs (55/35 lb DBs over 20″ box)

Rest 60 seconds, and then…

C.
For max calories:
4 Minutes of Rowing

Saturday

“Rabbit’s Delight”
Objective:
Complete as many repetitions as you can, as quickly as you can.

Mission:
Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.

Movements:
Thrusters (45/33 lbs)
KB Swings (55/35 lbs)
Wall Ball (20/14 lbs)
Box Jumps (24/20″)

Scoring:
A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.

(E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.)

Prize:
Pride

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