Tuesday, November 14

Tuesday, November 14
Stamina
Metcon (No Measure)
Stamina (No Measure) 3 Rounds:
12x Alt. DB Strict Press
10x Turkish Get up
16 Toe to Bar
Metcon
Metcon (AMRAP – Rounds and Reps)
Work Capacity: 6 min. AMRAP:
8x Thruster (95/65)
8x Box Jump
*3 min. Rest
6 min. AMRAP:
100m Row
15x Push up

Me. Clean Monday

Mr.Clean Monday!!!
Buy-In
1 minute jump rope
4 elbow to instep
1 minute rowing

Couch stretch
Hip flexor stretch
Pigeon
Weightlifting
Squat Clean (90% of Training Max x 2 or MORE!!!)
Training max = 90% of 1 rm + 15#/30#
40% x 3
50% x 3
60% x 3
70% x 2
80% x 2
90% x 2 or MORE!
95% 1
Front Squat (5 sets x 5 reps, 5-10# heavier than last week. )

Team Sunday

Team Sunday
Metcon
Metcon (Time)
One athlete working at a time:
10 sets of 150 meter row
10 sets of 40 steps walking lunges
10 sets of 10 push ups
10 sets of 20 wallballs
10 sets of 10 push ups
10 sets of 40 steps of walking lunges
10 sets of 150 meter row

Snatchurday!

Snatchurday!!!
Warm-up
Couch
Sampson
Frogger
Buy-In
5 rounds of:
75′ backward sled drag 4 plates/3 plates
8 strict knees to elbow
Metcon (AMRAP – Reps)
Work Capacity:
4 Sets:
In 2:00 complete:
5x Power Snatch (115/85)
Max Burpee lateral Box Jump.

Thank You Veterans!!!

Veterans Day
Buy-In
3 minute jog
10 backward lunge with twist
6 elbow to instep

3 rounds
8 kettle bell swings
8 box jumps
Weightlifting
Deadlift (7-5-3-1)
Metcon
Metcon (Time)
5 rounds for time of:
20 box jumps 24″/20″
10 dumbbell snatch/arm 50#/35#
10 pull ups

Forging Elite Fitness in the Berkshires