Thursday November 30, 2017

40' amrap @ 80%
1600m row
1600m ski
3 rounds (9600m)

Wednesday November 29, 2017

5' easy row
3 sets
10 push ups
10 inverted row
-then-
10,9,8,7,6,5,4,3,2,1 bench press (165)
+ 200m ski (13:56)
-then-
4x10 fat bar bent over row (110)
4x30" hollow hold (on ground)

Tuesday November 28, 2017

600m easy row
600m easy ski
2x25 banded good mornings (skinny blue band)
-then-
Benchmark Triathlon 
2 mile ski (3,218m)
2 mile AAB
2 mile row (3,218m)
29:53 

Monday November 27, 2017

40' @ 80-85%
800m ski
800m row
1' elbow plank
5 rounds 

Thanksgiving Week

Sunday November 26
2 rounds
3' banded march (holding 20# med ball)
1' ski
10c AAB
1' row
-then-
6x 40" on, 20" off
row
back squats 135
AAB
med ball cleans 40
ski

Saturday November 25
1 mile jog
-then-
3x5 wall squat
3x60 single unders
-then-
clean doubles up to 205
-then-
4 rounds
300m partner run
20 box jumps 24 (10 partner 1, 10 partner 2)
10 squat snatch 135 (alternating singles with partner -- 5 each)

Friday November 24
5 mile (8000m) steady row

Thursday November 23 (Thanksgiving)
Rest Day

Wednesday November 22
Heavy front squat single
-then-
3x2 @ 80% of heavy single
-then-
25' AMRAP
600m row
40 wall balls 20
20 burpee box overs 24

Tuesday November 21
for time:
24,21,18 db push press 45
18,15,12 db power clean 45
12,9,6 bar muscle ups
(rest as needed)
-then-
15,12,9
toes to bar
hang power snatch 135
lateral burpees over bar

Monday November 20, 2017

EMOM x 10'
odd) 10 calorie row
even) 10 calorie bike

3x5 wall squat
3x10 reverse lunge
3x5 goblet squat

Front Squat warm up

For Time:
1.1 mile Assault Bike
20 D-Ball over Shoulder (150)
31 Front Squats (205) (from rack)
86 calorie row

Saturday November 18, 2017

EMOM x 10 minutes
odd) 10 calorie Row
even) 10 calorie Assault Bike

2x 3-minute banded march (holding 20# med ball)
(rest 3 minutes between)

6 RDL
6 Hang Power Cleans
6 Front Squats
6 Back Squats
6 Good Mornings
Rest 90 seconds
x3 sets (95, 115, 135)

D-Ball cleans (150)
1 rep every :15 x 10
right into:
1 rep every :10 x 10

25 FAST back squats (95)
500m Row
Every 5 minutes x 2 sets

5-minute cool down row

75-minute session