November 25 – December 1 programming!!

Monday

Buy in – EA warm Up

A) 5 Sets
3 Back Squat @82-87% 1RM Back Squat
*Rest as needed between sets

B) 5 Sets
3 Front Squat @87-92% 1RM Front Squat
*Rest as needed between sets

Buy out – 1 Minute Calf Foam Rolling
1 Minute Forearm Smash

Tuesday

Buy in – 2 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates) / 10 Single Arm Press (each side, moderate)

Mobility – pain ball on shoulders

A) Take 10-12 minutes to establish a heavy set of 2 Push Jerk.

-Rest 3 minutes-

20-10-5
Unbroken Push Jerk
*Rest 90 seconds between sets.
**Set 1 @7/10 RPE, Set 2 @8/10 RPE, Set 3 @9/10 RPE

Metcon – 3 Sets:
AMRAP 4 Minutes
3 Box Jumps (30/24)
100m Row or Ski
1 Power Snatch (135/95)
-rest 2 minutes b/t sets-

Wednesday

Buy in- 2 Rounds

:30 Bike (moderate)
5 Front Squat (45/35)
5 Push Press (45/35)
:30 Row (moderate)
5 Burpee

Metcon – 5 Sets:
12/10 Calorie Bike @95% effort
15 Thrusters (45/35)
-rest 2 minutes-
12/10 Calorie Row @95% effort
10 Lateral Burpee over Rower
-rest 2 minutes b/t sets-

Thursday

Buy in – Burgner Warm up

A) 12 minutes to build to a heavy set of 1 Power Snatch + 2 Overhead Squat

• Then-

7 Minutes (Every 30 seconds)
1 Power Snatch + 1 Overhead Squat @75-75+% of heavy set from 12 minutes

Metcon –

“Helen”

3 Rounds
400m Run
21 Kettlebell Swings (53/35)
12 Pull Ups

Friday

Buy in – 3 Sets
1:00 Ski (moderate)
25 Single Unders
5 Spiderman Lunge Stretch (each leg)
10 Hanging Scap Retraction
2-3 Tempo Chin Ups

A) Rope climb practice

Metcon – 4 sets:
100 Double Unders (each at the same time)
10 Rope Climbs (split)
-rest 1:1 b/t sets-

can scale down to 70 if needed

B) 10 Dumbbell Incline Bench + 10 Dumbbell Incline Piston Bench @6/10 RPE
8 Dumbbell Incline Bench + 8 Dumbbell Incline Piston Bench @7/10 RPE
6 Dumbbell Incline Bench + 6 Dumbbell Incline Piston Bench @8/10 RPE
8 Dumbbell Incline Bench + 8 Dumbbell Incline Piston Bench @7/10 RPE
10 Dumbbell Incline Bench + 10 Dumbbell Incline Piston Bench @6/10 RPE