Nov 28 - Dec 4

Programming Pursuit & Performance: Nov 28th - Dec 4th.

Monday:

Pursuit 30 min

A. DL TnG – [2.2.2] x 3 , rest 2 min b/t. Sm build.

B1. Quad Hip Extension – 10 R/L

B2. Sit-Up – 25 reps

B3. Seated 1A DB Press – 6-8 R/L

3-5 sets, RAN

+

3 RFT:

350/300m Row

25 KBS Russian HEAVY

15/10 Perfect Push Up

 

 

Performance 30 min

A. DL TnG – [2.2.2] x 3, warm up to 60-70% and stay, all reps perfect, rest 2 min b/t.

B1. Quad Hip Extension – 10 R/L

B2. Ab-Mat Sit-Up – 25 reps

B3. Seated 1A DB Press – 6-8 R/L HEAVY

3-5 sets, RAN

+

3 RFT:

500/400m Row

20 KB Snatch - 10 R/L (grn/yel)

20/15 HR Push Up

 

Tuesday:

Pursuit

A. FS @ 30x1 – [2.2.2] x 3, sm build each cluster, rest 2 min b/t.

B1. DB Step-Up – 6-8 R/L

B2. Plank March – 30 sec

B3. Double DB Bent Over Row – 10-12 reps

3-5 sets, RAN

+

50 TGU For TIme:

*Score for Wt. and Time to complete.

 

 

Performance

A. BS @ 21x2 – [2.2.2] x 3, warm up to 60-70% and stay, all reps perfect.  Keep the tempo!

B1. BB FR Step-Up – 6-8 R/L

B2. Feet elevated FLR – 30 sec

B3. KB Power Row – 10-12 reps

3-5 sets, RAN

+

50 TGU For TIme:

*Score for Wt. and Time to complete.

 

Wednesday:
Pursuit

A. Standing Strict Press - 10,8,6,4. sm build. rest 60-90 sec b/t

B1. Chin Hang – 20 sec

B2. Hollow Complex – 10 lower body lifts + 10 upper body lifts + 10 second hold

B3. Perfect Push-Up – 8-10 , lower level of assistance from last week.

3-5 sets, RAN

+

14 Min EMOM:

Min 1: 40 HEAVY ROPE SKIP

Min 2: 14 alt DB Snatch HEAVY

 

Performance

A.  Standing Strict Press - 10,8,6,4 sm build, rest 60-90 sec b/t

B1. Hanging L-Sit Hold – 15-20 Sec

B2. GHD Back Ext – 10 reps

B3. Wt. Push Up – 8-10 reps

3-5 sets, RAN

+

14 Min EMOM:

Min 1: 40 Dubs

Min 2: 2 DB Pwr Sn + 2 DB Sq. Snatch + 2 DB OHS R/L (35/20#)

 

Thursday:

45-50 minutes: Doesn’t matter where you start

Strict MU Practice – 60 seconds; no need to be unbroken; MOD = Strict Towel Pullups (6-8 reps), or Strict Pullups (4-6 reps), or Weighted slow negatives (5 count to the bottom X 3-5 reps) or Chin Hang – 5-10 seconds.

1 BIG Loop SandBag Run
4 GL Heavy Sled Drives

6 Alt Beast balls – As heavy as possible

FLR on the floor – 60 seconds

 

Friday:

Pursuit

A. Sn Complex – 1 PS + 1 HPS + 1 Sn Bal + 1 OHS -Sm build as you are comfortable. 12 Min RAN.
B1. HS Complex – 1WW + 10 Shrugs + 10 sec Hold
B2. Windshield Wiper – 10-12 reps

B3. Archer Row 4-6 R/L

+

15 Min AMR:

4 GL 1A FC

6 Burpee to a 6" target

8 DB PP HEAVY

12 SB Jump Squats (1/4 Sq.)

 

 

Performance

A. Sn Complex – 1 PS + l Snatch + 1 OHS - 12 sm build, 12 min RAN.
B1. HS Practice – 1WW + 8 Shoulder Taps + 8 Thigh Tap + 8 Sec Hold R/L
B2. Windshield Wiper 12-16 reps

B3. Archer Row 4-6 R/L

+

15 Min AMR:

4 GL 1A OH Carry - (Grn/Yel)

8 DB PP (35/20#)

10 Burpee to a 6” target

12 Jump Lunge - 6 R/L


Saturday:

Pursuit and Performance

Hip & Thoracic Flow – 8-10 Min

+

30 Min AMR:

15 BJSD (24”/20)

10 PP (50/29k)

10 Burpee over Bar

15 Pull-Up

20/15 Cal Row

 

Sunday Funday:

20 DL (100/70k)

Run 2 TH Loop

20 KB Swings (Grn/Yel)

Run 2 TH Loop

20 OHS (50/29k)

Run 2 TH Loop

20 Burpee

Run 2 TH Loop

20 T2B

Run 2 TH Loop

20 Jump Lunge

Run 2 TH Loop

20 DB Sq. Clean (35/20#)