Workouts for The Week of November 27th

The Script: Monday (112717)

The Warm Up: 3x

Pinball Run

5 Strict Toes to Bar or Leg Raises

10 Push Ups

20 Lunges

30 Double Under or Singles

 

The Conditioning: 

500m Row

30 Shoulder to Overhead (135#/95#)

— Rest 2:00 —

100 double Under/ 200 Singles

Then, 2 Rounds

15 Power Cleans 

15 Toes to Bar

— Rest 2:00 — 

800m Run

 

The Extra Work: 3-5x

7-12 Z- Press (Dumbbell)

Max Effort Strict Pull Ups 

 

 

The Script: Tuesday (112817)

The Warm Up: 

Redwing Run

Then, 3x

10 Empty Bar Back Squats

5/3 Strict Pull Ups

Burpee Broad Jumps Down

In Step Stretch Back

 

The Strength: Back Squat 5 Rep Max

 

The Conditioning: 

1-2-3-4-5-6-7

Burpee Box Jumps

3 Muscle Ups (5/3 Chest to Bar or 5 Pull Ups/Ring Rows)

 

The Extra Work: 3-5x

7-12 Banded Hamstring Curls (p/ leg)

10-15 Tempo Vertical Chin Goblet Squats (1-2-3 Down, 1-2-3 Up)

 

 

The Script: Wednesday (112917)

The Warm Up: Redwing Run

Then, 3x

10 Slam Balls

10 Push Up w/ Shoulder Tap

10 Straight Leg Sit Up

 

The Strength: 2 RM Hang Power Snatch

 

The Conditioning: 5 RFT

8 Overhead Squats (135#/95#)

8 Ring Dips 

 

The Extra Work: 3-5x

10-15 Band Pull Aparts

10 Upside Down Single Arm Kb Press

 

 

The Script: Thursday (113017)

The Warm Up: 3x

Taco Run

15 Wall Balls 

30 Jump Rope

 

The Conditioning: 18:00 AMRAP 

10 Goblet Squats (70#/53#)

20 Sit Ups

Bear Crawl Out (100’)

Redwing Run

 

 

The Script: Friday (120117)

The Warm Up: 3x 

Run (Redwing Run, Pinball Run, Taco Run)

20 Single Arm Db Clean and Press (Switch at 10)

20 Air Squats 

 

The Strength: 1 RM Bear Complex 

-Separate Movements (Power Clean, Front Squat, Push Press, Back Squat, Push Press)

 

The Conditioning:

3:00 To Complete

Taco Run

20 Hang Clean and Push Press (95#/65#)

-Rest 1:00-

3:00 to Complete

Pinball Run

15 Hang Clean and Push Press

-Rest 1:00- 

For Time

Redwing Run

10 Hang Clean And Push Press