Workouts for 11/6-11/11/2017

Monday, November 6

STRENGTH/SKILL

A. Back Squat 1x5 @ 40%, 1x5 @ 50%, 1x5 @ 60% of 2RM

B. Pistol Practice

CONDITIONING

3 Rounds for Time:
    10 Cal Row
    10 V-Ups  FB: GHD Sit-Ups


Tuesday, November 7

STRENGTH/SKILL

1-1-1-1-1-1-1:
    Thruster + Push Press + Push Jerk
    FB: Add Split Jerk

CONDITIONING

"Daylight Fail"
15 min AMRAP:
    12 Thrusters (115/75#)
    400m Run
    12 Box Jumps (24/20")
    200m Run


Wednesday, November 8

STRENGTH/SKILL

20 Minutes:
Super Set:
    Bench Press 1x5 @ 40%, 1x5 @ 50%, 1x5 @ 60% of 2RM
    Weighted Pull-ups: 5-3-2
    Rest 2 Min

CONDITIONING

3 Rounds for Time:
    500m Row  FB: 2000m Bike
    12 Left-Arm Kettlebell Swings  FB: KB Snatch
    12 Right Arm Kettlebell Swings  FB: KB Snatch


Thursday, November 9

STRENGTH/SKILL

Deadlift 1x5 @ 40%, 1x5 @ 50%, 1x5 @ 60% of 2RM

CONDITIONING

For Time:
    50 Slam Balls
    40 Double Unders  Sub: 200m Run
    30 Russian Twists
    20 Burpee Box Jumpovers
    10 Deadlifts (155/105#)

CASHOUT (if time):
    "Death by Sled"
        Push Empty Sled Length of Gym, add Plate (45/25#)
        Push Sled w/1 Plate Length of Gym, add Plate
        Push Sled w/2 Plates Length of Gym...


Friday, November 10

STRENGTH/SKILL

EMOM for 12 Min:
    odd: 3-5 Muscle-Ups
        Scale: hardest of 30s Ring Hold, 5-8 Dips, 3-5 Muscle-Up Transitions
    even: 3-5 Strict Handstand Push-Ups  Scale: Using Box
    
CONDITIONING
    
3 Rounds for Time:
    3 Rope Climbs
    9 Toes to Bar
    18 Reverse Lunges w/Plate Overhead (45/25#) FB: w/Bar OH 95/65#


Saturday, November 11 - Veterans Day

All active and retired military welcome!

Army Physical Fitness Test:

2-Min Push-Up Test

2-Min Sit-Up Test

2 Mile Run for Time