This Weeks Workouts (11/27-12/01)

Monday: At Shazam Fitness: 

Warmup: 1 mile run

Into: (3) rounds of 200m sprint, 10 good mornings (pvc pipe), 10 air squats, 5/5 single arm Russian kettle bell swings (light kettle bell).

Strength Warmup: (2) 6 deadlifts (relatively lighter weight & increasing in weight), 3/3 single arm kettle bell snatches (same kettle bell as warm up). (2) 4 deadlifts (still increasing in weight), 3/3 single arm kettle bell snatches.

Into Strength: (2) 6 deadlifts @ 75% 1 rep max; (2) 6 deadlifts @ 81% max.

Into METCON: 21-15-9 deadlifts (155lbs); alt KB snatch (35lbs).

Rest 2 min

15-12-9 hang cleans (135lbs); american KB swings (35lbs).

Rest 2 min

20 shoulder to overhead (115lbs).

20 min cap.

Tuesday: At Shazam Fitness: 

Warm up: 1 mile run

Into 2 min on a rower.

Then (3) rounds of 7 single leg deadlifts with a light kettle bell (each side) & 7 goblet squats.

Strength: (4) 8 back squats @ 77%

Then a warm up for snatches into the METCON: (3) rounds for time 10 power snatches (115lbs); 20 box jump overs (24 in box); 30 wall balls (20 lbs)

Wednesday: 

Warm up: 1 mile run

Then: 400m run and stretches to loosen up for the week.

Into:

Annie: 50-40-30-20-10
Double-unders
Sit-ups

Finished in 7:15

Thursday:

Warm up: 1 mile run

Into: (4) 10 twist lunges, down and ups, air squats.

Then the wod: hehe ouch: (AMRAP/ MAX reps):

I’m sore.

Friday:

Rest Day; Media event at Concrete Beach

Hope you guys liked the workouts!

If you would like to see something else, let me know!

Cheers!