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November 25 Saturday

1. Conditioning:

=============== Teams of 3 *600 Meter Run (each athlete runs 200m) *60/42 Calorie Bike

November 24 Friday

1. Conditioning:

2. Power Snatch:

3. Midline:

====================== NOT for time.

November 23 Thursday

November 22 Wednesday

1. Barbell Cycling

1. Barbell Cycling:

2. Conditioning:


November 21 Tuesday

1. Handstand Push-ups:

============================ Dead-stop Strict Handstand Push-ups = come to a dead-stop with head on ground Strict Press = max effort unbroken set (Continuous motion, no pausing overhead or in rack)

2. Conditioning:

========================== women = 9 cals

3. Midline:

======================== Every break: 10 GHD Sit-Ups

November 20 Monday

1. Ring Muscle-ups:

======================= Specifics as follows: 3 Rounds: 25% of Max Unbroken Muscle-ups 35% of Max Unbroken Muscle-ups 45% of Max Unbroken Muscle-ups Rest as little as needed between unbroken sets and rest 2:00 between rounds.

2. Overhead Squat:

3a. Snatch:

========================== In 7 sets build to a heavy complex of: Power Snatch + Low Hang Squat Snatch + Overhead Squat

3b. Snatch:

========================= Between 85-92%

4. Conditioning:


November 18 Saturday

1. Conditioning:

==================== Honoring a local hero on this Veteran’s Day. With a longer time domain today, we want athletes to pick a variation on the rope climb that they are already comfortable completing. Unfortunately, today does not line up well to spend a significant amount of time teaching. The goal is to make sure that athletes are warmed up and have the right loading and variation for them to get the best workout possible. Weight on the barbell should be something that they could cycle for 12-15 repetitions unbroken when fresh. If unable to run, complete one of the following: 2k Row 160/115 Calorie Schwinn Bike 100/70 Calorie Assault Bike This whole workout, as well as the run substitutions can be tailored to individual athletes. Looking to complete this in under 40 minutes. Each run substitution should take athletes anywhere between 7-10 minutes.

November 17 Friday

1. Back Squat:

2a: Conditioning:

=================== Rest 3 min, then do 2b.

2b. Conditioning:

====================== Rest 3 min, then do 2c.

2c. Conditioning:

November 16 Thursday

November 15 Wednesday

1a. Conditioning:

========================= Rest 4 min, then do 1b.

1b. Conditioning:

================== Rest 4 min, then do 1c.

1c. Conditioning:

2a. Conditioning:

======================= Must be unbroken reps. Rest 2 min, then do 2b.

2b. Conditioning:

================== Must be unbroken reps.

3. Recovery Row:

November 14 Tuesday


================ Rest 3 min, then do 1B.


========================= Each set @ 30% of 1A.