Thursday 11/18/22

Strength:

5×5 Speed Banded Shoulder Press

– @50%1RM

– Double Loop

– Red +150/ Black -150

– 30” rest between sets

Conditioning: 

16’ AMRAP

2-4-6-8-10-12-14-etc…

Calorie Skierg

Hang Power Clean 115/80

Burpee Over Bar

Accessories: 

2×20 Close Grip Bench Press

3×25 Dumbbell Floor Press

3×20 Inverted Rows

3×20 Standing Dumbbell Lateral Raises

3xME Toes to Bar

Cardio: 

30’ for Quality

10 Calorie Row

10 Toes to Ring

10 Calorie Skierg

10 GHD Sit-ups

Friday: “Max Effort Lower”

Strength: 

1RM Snatch Grip Deadlift

– 20’ to Establish

Conditioning: 

8’ AMRAP

4 Deadlifts 315/225

6 Calorie Assault Bike

8 Box Jump overs 30”/24”

Accessories: 

4×6 Safety Squat Bar Box Squats

3×8-12 Banded Box Step-ups

3×8-15 Kettlebell Gorilla Rows

2x20ea side Front Rack Kettlebell Marches (heavy)

Power Hour: 

3 Rounds for Time

10 Squat Snatches (155/115)

50 Double Unders

10 Clusters (155/115)

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