Nov. 26 Swimming

100m
50m kick
200m
50m kick
200m
50m kick
200m
50m kick
100m

1 minute rest between intervals

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Nov 18

Skill: Pistols

Legs Metcon:
· Barbell Jump Squats with 115 lbs – 10 reps
· Walking Reverse DB lunges (25 lb DB)– 10 reps per leg
· Explosive Flying Step Ups w/ 20 lb DB (18” box) – 10 reps
· Stiff Legged Deadlift 135 lb – 10 reps
· Bench Runs (12” box) – 30 reps

Weights are the minimum prescribed but can be increased. Perform 10 reps of each exercise one after the other with no rest between. Please understand, to make this worthwhile, there is no rest between exercises.

Rest for 90 seconds and repeat the circuit. Complete 4 rounds for a total of 200 reps.

Cash out: 1000 meter row

Review the video showing the movements if you have questions.

Nov 17

Shoulder Press – 3,3,3,3,3

Metcon
for time
10 L-pullups, 50 V-ups, run 400
5 L-pullups, 25 V-ups, run 800
1 L-pullup, 5 V-ups, run 1200
5 L-pullups, 25 V-ups, run 800
10 L-pullups, 50 V-ups, run 400

Nov 7

Skill
Wall ball practice

Strength
Cherry picking from Randy’s strength programming

Chest:
Bench – 25 reps @ 225#, 25 reps @ 205#. Sets can be broken up as necessary to accomplish rep total. Minimal rest. Scale weight as necessary.
Parallete Pushups – 75 reps total

Shoulders:
Dumbbell Shoulder Press – 4 x 8
Upright Rows – 3 x 10, on last set drop weight and perform another 5 reps without rest.

Triceps
Dips – 3x max reps
Pushups with narrow hand spacing – 3 x failure.

Nov 5

For time:
50 Box jump, 24 inch box
50 Cal row
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 GHD sit-ups
50 Push press, 45 pounds
50 Back extensions
50 Overhead squat, 45 pounds
50 Burpees
50 Double unders