11.18.19

A. Warm Up

2 Sets

Row 700/600m

10 Dumbbell Deadlifts

8 Dumbbell Hang Power Cleans

6 Dumbbell Push Press

20m Dual DB Overhead Carry

-rest 90 seconds-

B. Strength

1-1/4 Back Squat

4,3,2,4 @ 31X1 Tempo

*set of two should be your heaviest set but your last set of 4 should be heavier than first

C. Conditioning

3 rounds for time of:

Row 12/9 Cals

12 Dual KB Overhead Walking Lunge 35/26

Row 12/9 Cals

-rest 1 minute-

Air Dyne 12/9 Cals

12 Dual KB Thruster 35/26

Air Dyne 12/9 Cals

-rest 2 minutes-

*coaches challenge 53/35

11.15.19

“Hotshots 19”

6 Rounds For Time Of:

30 Air Squats

19 Power Cleans 135/95

7 Strict Pull-Ups

Run 400m

Scaled options

6 rounds for time of:

30 squats

19 power cleans 115/75

7 pull-ups

Run 400m

Or

4 rounds for time of:

15 squats

10 power cleans 75/55

5 ring rows

Run 400m

11.14.19

A. Warm Up

4-5 sets

10 Plank w/ band pull/arm

15 Band Pull Throughs

5 Broad Jumps

*these may be broad box jumps for challenge

B. Olympic Weightlifting

4 sets of the following Clean Complex

2 Hang Clean Pulls

1 Segment Power Clean

1 Slow Pull Power Clean (4 second pull to knees)

C. Conditioning

12 minute AMRAP

15/12 cal row

20m Dual KB Overhead Carry 35/26

15 Anchored Feet Sit Ups (hands behind head)

Run 200m

12 Alternating Dual KB Front Rack Reverse Lunges 35/26

12 Hand Release Push Ups

*run may be substituted for 20 cal airdyne