20.11.02 – 20.11.06

Monday 20.11.02

Muscle-ups
5×5 (10min)
Rest as needed between sets.

Try a new skill!

*This is a good time to figure out what modification to use during the workout.

*Your coach will help you determine if you should choose a strength-focused modification or a skill-focused modification during the workout.

Squat snatch practice (~10min)
Every 1:30 for 7:30:
3 Squat Snatches, pick load

5 sets of 3 "touch and go" reps.

*Focus on keeping the bar close as it returns to the ground, setting you up for a quality 2nd, 3rd, 4th, rep…
*Whatever weight you work up to will help you determine what weight is appropriate for the workout.
*Use the "RX" weight if you were able to do 3 reps in a row at that weight or heavier, during this practice session.

Amanda
9-7-5 reps, for time of:
Muscle-up
Squat Snatch, 135/95 lbs

*15min time cap

Scaled option:
18 – 14 – 10
Pull-up
9 – 7 – 5
Squat snatch (able to do fast singles)

Tuesday 20.11.03

Pull-ups
5×5 (10mins)
Rest as needed between efforts.

Chance to practice different progressions

• Modifications (try something new)
• Strict
• Kipping
• Butterfly

Work on the highest level possible, your coach will help you figure out which pullup complexity level is appropriate.

Deadlift
3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.

Super Fitness Robot load:
80% or more of 1RM.

More Likely load:
50% or more of 1RM.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Wednesday 20.11.04

Part 1: Quicksand
AMRAP 7 mins:
25 Double Unders
10 Burpees

Rest 5 mins before part 2…

Part 2: Seven Cubed
AMRAP 7 mins:
7 Toes-to-bars
7 Burpees

*Depending on class size, coaches might have you do part 2 first and part 1 second

Super Fitness Robot rounds:
Part 1- 7 rounds or more.
Part 2- 7 rounds or more.

More Likely rounds:
Part 1- 4 rounds or more.
Part 2- 4 rounds or more.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Thursday 20.11.05

Power Ranger
For time:
27 Power Snatches, 75/55 lbs
Run, 200 m
21 Power Snatches, 75/55 lbs
Run, 200 m
15 Power Snatches, 75/55 lbs
Run, 200 m
12 Power Snatches, 75/55 lbs
Run, 200 m
6 Power Snatches, 75/55 lbs
Run, 200 m
6 Power Snatches, 75/55 lbs
Run, 200 m
3 Power Snatches, 75/55 lbs
Run, 200 m

Run, Row, Bike, Ski based on ice conditions.

Alternative for running
Row 250
Bike 600m
Ski 250

Friday 20.11.06

Handstand Walking practice
Handstand Walk : 1x 10 mins for distance
*Chance to hone your handstand skills.

Can you get upside down?
Hold yourself on the wall?
Walk?
Stay in one place?
Handstand pushup?

Practice your weakest position upside down

Front Squat
5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

Super Fitness Robot load:
70% or higher of 1RM front squat.

More Likely time load:
50% or higher of 1RM front squat.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.