WORKOUTS

21-15-9 Thrusters (95/65) Pull Ups

“Active Recovery” 4 Rounds 5’ Your Choice Cardio 25(2 ct Hollow rocks) 25(2ct Superman) 2’ Mobility Upper 2’ Mobility Lower

For Time: 400m Run 40 Burpees 40 Air Squats 400m Run 30 Burpee 30 Air Squats 400m Run 20 Burpees 20 Air Squats 400m Run 10 Burpees  10 Air Squats

“D.T” 5 Rounds 12 Deadlifts 155/110 9 Hang Power Cleans  6 Shoulder To Overhead

See you Monday November 23rd!

See you Monday November 23rd!

STRENGTH: 10×3 Speed Shoulder Press – @75% 1RM – Rest 30” between sets  CONDITIONING: For Time:  3 Rounds Perimeter Run(full parking lot run) 50 Unbroken Double unders 50 Burpees ACCESSORIES: 3×12-14 Banded DB Floor Press 3×12-14 strict ring dips 3×12-14ea Single Arm Rows  4×30” Weighted

STRENGTH: 1 RM Back Squat – 20’ to Establish  CONDITIONING: For Time: 5 Rounds 10 Cal Assault Bike 3 Squat Snatch 165/110 ACCESSORIES: 8×1 Max Height Step in Vertical Reach 6×1 Squat clean+ Front Squat  5×5 Kang Squat 3×8 Back Supported Tempo Hip Thrusts (31X1) 

“Active Recovery/Open Gym” 1x400m Run – Rest 1:1 1x800m Run -Rest 1:1 1x1200m Run -Rest 1:1 1x800m Run -Rest 1:1 1x400m run Done Into… 10 Rounds 10 V Ups 20 Hollow Rocks Into… 10’ Recovery Work Extra Credit: 400m Sled Pull Reverse (Heavy weight use

STRENGTH: 1RM Z Press – 20’ to establish  CONDITIONING: For Time: 8’ Time Cap 10-8-6-4-2 Strict Handstand Push Ups 5-4-3-2-1 Ring Muscle Ups ACCESSORIES: 5×1 Camber Bar Bench Press  3×8 Tempo Push Press (51×1) 5×3 Supinated Grip Bent Over Row 5×3 Weighted Straight Bar Dips