november 22, 2019
2019 BEFORE THE YEAR END Week 2 Day 5 1. Warm Up: 3 Rounds: 8 kcal ski 10 ring dips 15 prisoner step up 2. Weightlifting:
EMOM x 10min. 3 Power Cleans @70% of 1RM 7 Push-Ups
EMOM x 10min. 12 American KB Swings 53/35 12 Air Squats4. Mobility
3 Rounds: 1min. Plank immediately into; 1min. of Plate Sit-Ups 45/35lb Rest 1min. https://youtu.be/KwYJTpQ_x5A
november 21, 2019
2019 BEFORE THE YEAR END Week 1 Day 4 1. Warm Up: 3 Rounds: 10 WB 10 walk out-s 10 plank toe touch 2. Weightlifting:
It's 20 rep Back Squat Month! We are going to take a few weeks off of the 5-3-1 program to build some size and leg endurance. To do this RIGHT, you need to take about 10-12min. to build up to a HEAVY 1-2 rep squat... Then, you get only 1 shot at a 20 rep max. Choose wisely. You should feel as though you are going to fail at rep 14. This should be one of the hardest things you do today. For most people you will be using around 70-75% of your 1RM. Women can do upward of 80-85% usually. You can not put the bar back on the rack. You either get it or fail. Each rep should need about 2-3 breathes at the top. if you can just bang them out, you are doing it wrong. Each week you will add 5kg
3. Metcon: (AMRAP - Rounds)
15min. EMOM: Min. 1) 15/12 Cal Assault Bike Min. 2) 15 TTB Min. 3) 5 Front Squats (from the ground) 185/1354. Mobility
hallow H flutter kick https://youtu.be/ultWZbUMPL8
november 20, 2019
2019 BEFORE THE YEAR END Week 2 Day 3 TEAM WEDNESDAY 1. Warm Up: Body Armor On the 3:00 x 4 Rounds: 2/2 Rope Pull ups 15 Kettlebell Swings (70/50) Kong sq @ bar 2. Metcon "Piggy Back" Teams of 2 12 Rounds For Time: 12 DL (100/70) 12 Lateral Burpees Over Bar 12x 12kcal In the absence of a teammate, complete as Work/Rest for 6 rounds (time to completion is your next rest).
4. Mobility Partner Sit ups https://youtu.be/op9kVnSso6Q
november 19, 2019
2019 BEFORE THE YEAR END Week 2 Day 2 1. Warm Up: 10 Wall Walks 4 Sets : 10 Horizontal Ring Rows 10 TTR 2. Weightlifting:3. Metcon:
4 working sets: 8-10 Push Jerks immediatley into; 10 DB Lateral Raises on each arm *Try and grab something sturdy and then bring a light DB from your side to 90 degrees for 10-12 reps on each arm.
Make it burn.
15min. AMRAP: 8 Pull-Ups 8 DB Hang Clean and Jerks 70/50lb 8 Burpees 8 Box Jumps 24/20"
4 DB Clean and Jerks on each side then switch. 70/50 is heavy, but if you get a good swing from the hip and a good knee drive on the push up, you should crush these.4. Mobility
Hallow rock https://youtu.be/-WEZj9ePTYI
november 16, 2019
2019 BEFORE THE YEAR END Week 2 Day 1 1. Warm Up: 3 Rounds: 10/8 Calorie Assault Bike 20 Prisoner Box Step-Ups 10 Thrusters @ bar 2. Weightlifting: 4 Rounds: Back sq. 6x6 1 1/2@ 70%
- SUPERSET: Weighted Planks - 30s. - Stack that weight on each others backs!
3. Metcon: 20min. EMOM: Min. 1) 5 Bench Press Min. 2) 60 Double unders Min. 3) Max Pull-Ups Min. 4) Rest *Climbing in weight on the bench, but make it hard weight on the first set and try to just build a little.
4. Mobility side plank https://youtu.be/_iiZwen8mQs https://youtu.be/4NQFjwJriUs
november 15, 2019
2019 BEFORE THE YEAR END Week 1 Day 5 1. Warm Up:2r 60m bear walk + 10 quadr. crunch 2. Primer: 2R. 8 Alternating DB Snatches 10 WB+ 30s AB
3. Metcon: For Time: 3600m row 100 Alternating DB Snatches 50/35lb. 200 Push-Ups 300 Air Squats *Just like 20.5, you may break this up HOWEVER you like, in ANY combination.
*You have a 35min. Time CAP
4. Mobility Samson st, couch st. https://youtu.be/9520DJiFmvE
november 14, 2019
2019 BEFORE THE YEAR END Week 1 Day 4 1. Warm Up: 2 Rounds: 40 Single-Unders 30 Air Squats 10 kb SNATCH 2. Weightlifting: https://youtu.be/n1J3PxP5vBI
Hang Power Clean (0-12min.) 5 Reps EMOM x 4min. 3 Reps EMOM x 4min. 1 Reps EMOM x 4min. *Climbing in weight as you feel. Eventually get to something near maximal.Immediately after last rep;Deadlift (12-22min.) 5 reps EMOM x 10min. *Climb as you feel again. Keep 5 reps the whole time. 10min. AMRAP: (25-35min.) 10 Toes-To-Bar 10 Cal ROW/ Assault Bike4. Mobility
Here's a few tweaks you can add to spice it up... Need more work on you OLY technique? Do 5s the whole time on section 1.
Cross Superman ST, Superman hallow rocks https://youtu.be/0aP3tgKZcHQ