11/07/29

Ph I: Deadlift Strength Progression
5x 40, 50% of 1rm working weight
3x 60, 70, 80 and 90% of 1rm working weight

Ph II: Helen
3rds for time
400m run
21 Kettlebell Swings 1.5 Pood
12 Pull Ups

Ph III: Core
100 4-ct Flutter Kicks

11/09/28

Ph I: Press Strength Progression
5 x 40, 50, and 60% of 1RM
3 x 70, 80 and 90 % of 1RM of working weight

Ph II: For time
Set up 1 - 135lb bar on a squat rack and 1 -135 pound bar on the bench and do the following
20, 15, 10, 5
Bench Press
Squat

Ph III: Stability
5 max time L-Sits on rings
-scale would be l-sits on plyo boxes

11/09/27

Ph I: Strength
Weighted Ring Dip
3-3-3-1-1
Ph II: METCON for time
1k row
100 toes to rings
1k row

Ph III:Stability
3x25 Back Extension

11/09/26

Ph I:  Front Squat Strength Sustainment
5x40,50, 3x60
3x70, 80 and 90% of working weight

Ph II: For Time
20 Thrusters
20 SDLHP
20 OHS
20 Front Squats
-for every min on the min you have to perform 4 burpees
-Rx weight is 95lbs for men, 65 lbs for women

Ph III: 3xGHD Situps

11/09/23

PR day, pick a benchmark or hero and go for a new PR! If you missed a workout during the week, today is your makeup day.

11/09/22

Ph I: Deadlift Strength Progression
5x 40, 50, and 60 % at Working Weight
3x 70, 80, and 90 % at Working Weight
working weight is 90% of 1RM

Ph II: 10 Rds for Time
3 Clean and Jerk @ 155/135 scale as approriate
15 Wall Ball @ 20lbs

Ph III: 3x Ring Paralette Holds

11/09/21

Ph I: Press Strength Progression
5 at 40, 50, 60% then
3 at 70, 80 and 90% of your 1RM work Capacity.
-Work Capcity is 90% of 1RM

Ph II: 5 Rds For time
10 Sumo Deadlift High Pull at 2 Pood
Sprint 50 M
10 Clapping Push Ups
Sprint 50 M

Ph III:  Core
4X25 GHD