November 30th, 2016

Warmup
Shoulder Prep (Theraband or Crossover)
Foam Roll Lats, Pecs, Upper Back (1 Minute each)
PVC Weighted Pass Throughs
Side Lying DB External Rotation x 10/side
Single Leg RDL by feel
Jefferson Curl by feel

Gymnastics
A. 3/2 Strict MUs every 2 minutes x 5 sets
B.(Optional) EMOM x 9
Min 1: Parellette Push-ups x 10
Min 2: Bar Rows x 5 w/3-second hold at chest + 3-second lowering
Min 3: V-Ups x 20

Strength
A. Dual KB Front Racked Bulgarian Split Squat x 6/leg x 3 sets
B. Landmine Push Press x 8/side x 3
C. OH Yoke Walk x 50ft x 3

Conditioning
For time:
70 Wall Balls (20/14 lb)
60 Calorie Row
50 Pull-ups
40 Burpees Over the Erg
30 Kipping HSPUs
20 Deadlifts @275/185

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November 29th, 2016

Gymnastics
A. Kick-up to freestanding HS Hold x 10
B. L-Sit Hold; 10-20 seconds every 2 minutes x 3 sets (perfection here)

Barbell
A. Power Clean; 3 reps every 2 minutes x 5 sets; building to today’s heavy TnG triple
B. Halting Clean Deadlift + 2 Clean Pulls; 1 rep every 2 minutes x 5 @95-105% of 1-RM Clean
C. Wide-Grip Strict Pull-ups x max reps (-1) x 3 sets; rest 90 seconds between sets

Conditioining
Every 3 minutes:
20 Second Assault Bike Sprint
x 5-7 sets

*If you drop off in output by more than 15%, terminate the work.
*Cooldown with 10 minutes easy on the rower or ski

November 28th, 2016

Gymnastics
A. 50’ft HS Walk x 2 sets
B. 10/7 Strict HSPUs every 2 minutes x 4 sets
C1. Weighted Hollow hold x 20 seconds x 3
C2. Weighted arch hold x 20 seconds x 3

Barbell
A. 3-Position Snatch (high hang, mid-thigh, floor);Β  take six sets to build to a heavy, but technically-sound single

Conditioning
7 minute amrap:
7 Overhead Squats (135/95 lbs)
7 Box Jumps (24β€³/20β€³)
7 Toes to Bar

November 25th, 2016

Gymnastics
Emom x 12:
1 – Strict Muscle-Up x 2-3 reps
2 – Wall Climbs x 2 reps w/ 10-second hold
3 – Weighted Pistols x 3/ leg

Barbell
A. Snatch from High Blocks; 70%x3x3
B. Clean; 70%x3x3
C. FS; 70%x3x2; 75%x3x2

Conditioning
30 Strict HSPUs
25/20 Calorie Bike
20 Dual KB Clean & Jerks @24/16kg/hand
15/10 Calorie Bike
10 Dual KB Thrusters @24/16 kg/hand
5 Rope Climbs