Wednesday Nov 10

Front Squat

Warm Up

2 Sets

10 Goblet Squat with ankle shift

10 Sampson stretch

10 Single Leg Flute Bridge

10 Ring Row

Strength

Front Squat

15 min to build up to 3RM

Workout

RX+

Every 4 Min for 20 Min

15/12 Cal Echo Bike

15 Wall Balls 30/20Lb

15 C2B

RX

Every 4 Min for 20 Min

15/12 Cal on any C2

12 Wall Balls 20/14Lb

12 C2B

SC

Every 4 Min for 20 Min

12/9 Cal on any C2

12 Wall Balls 20/14Lb

12 Pull Ups

FIT

Every 4 Min for 20 Min

12/9 Cal on any C2

9 Wall Balls 14/10Lb

9 Banded Pull Ups or Ring Row

 

Goal: Strength endurance. Aim to keep the wallballs smooth and fast C2B/Pull ups

Extras

Weightlifting

Power Clean (of blocks – above the knee)

5×3 @ 80%

Engine Building

Echo Bike

2 Rounds

8 min Hard Pace

2 min Med Pace

Rest 4 min

4 Rounds

4 min Hard Pace

1 min Med Pace

Accessory Work

EMOM 10 min

Side plank

30 Sec Left Side

30 Sec Right Side

5 x 5 @ 82-85 % of 1RM

Snatch Dead Lift

4 x 2 @ 105% of 1RM Snatch

Engine Building

Row

3 Rounds

5 min @ slow

5 min @ mod

3 min @ slow

3 min @ med

1 min @ slow

1 min @ fast

Rest 2 min between rounds

Accessory Work

BB Hip Thrust

3 x 12

Prone angels

3 x 60 sec

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