V 46
11/11
The Three Wise Men Tribute
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell
(Elite = 84/57 kg, RX = 61/43 kg, Scaled = 43/29,5 kg)
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups
(Elite = 84/57 kg, RX = 61/43 kg, Scaled = 43/29,5 kg)
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots (9/6 kg)
12/11
A.
Three rounds for time of:
15 Deadlifts (102/70 kg)
15 Toes to Bar
Rest until relatively recovered, and then…
B.
Three sets of:
Posted Single-Leg Deadliftsx 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
13/11
A.
Every 2 minutes, for 20 minutes (10 sets):
Hang Clean + Clean
Build over the course of the 10 sets to today’s heavy complex.
B.
Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – 5 Hang Squat Cleans
Station 2 – 18/12 Calories of Assault Bike or Rowing
Pick a weight for the squat cleans that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.
14/11
Tabata
15/11
In teams of two, complete three rounds for time of:
800 Meter Run (partners must run together)
60 Power Snatches (43/29,5 kg)
40 Overhead Squats (43/29,5 kg)
20 Bar-Facing Burpees
Partners may partition the repetitions however they choose, but only one partner may be working at a time – except on the run, which must be completed together.
17/11
A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 75-85%
Rest 2 minutes between sets.
B.
For time:
800 Meter Run
80 Alternating Dumbbell Snatches (25/15 kg)
80-Foot Walking Lunges with Dumbbell Farmer’s Carry (25/15 kg)
800 Meter Run
