Monday, November 25

November 28, 2019


Finding a cycle benchmark today with a 5-Rep Back Squat. We'll be using this number in percentages in the weeks going forward, and we'll re-test in our final week.

Body Armor and a mid-range conditioning effort to round out the day.

2 Rounds
30 Seconds Each:

Spiderman + Reach
Single Unders
Samson Stretch
Russian Kettlebell Swings

2 Rounds:
20 Machine Calorie
15 PVC Pass Throughs
10 Russian Baby Makers

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats


Back Squat (5-4-3-1-1-1-1-5)

Warmup rep scheme
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 70%
1 Rep @ 75%
1 Rep @ 80%
1 Rep @ 85%
1 Rep @ 90%

Heavy Set of 5

Build to a Heavy Set of 5 Back Squat to start out the week
We'll be re-testing this benchmark at the end of the cycle
Work through the warmup sets in "Movement Prep" before taking a crack at heavy sets of 5


Taco Bell (AMRAP - Rounds and Reps)

35 Double Unders
25 Air Squats
15 Kettlebell Swings (50/35)

In this short triplet workout, let's choose a kettlebell weight that can ideally be swung unbroken on every round
The same goes for the variation or rep scheme on the rope - choose something you can ideally complete unbroken each time you pick up the rope
Within the 9 minutes, we can expect to complete 3-4+ rounds

*Choose one Wod.



Taco Bell RX+ (Time)

"Taco Bell"
Part 1 (On the 0:00):
3 Rounds:
100 Double Unders
10 Dumbbell Squat Snatches (60/40)

Part 2 (On the 10:00):
900 Meter Row
9 Ring Muscle-ups
700 Meter Row
7 Ring Muscle-ups
500 Meter Row
5 Ring Muscle-ups

Directly Into…

21 Dball Cleans (150/100)

Both parts of this two-part workout are for time
Enter your two scores, with the final score being the sum total of both efforts
Part 1 will start at the 0:00 on a running clock & Part 2 will start at the 10:00 mark
To ensure a smooth transition and the right stimulus, we'll cap Part 1 at 9:00 - leaving at least 1 minute for rest
There is no cap for Part 2


Metcon (AMRAP - Rounds)

3 Giant Sets:
14 Front Rack Step Back Lunges
21 Glute Bridges

Rest 3 Minutes Between Sets

"Giant Sets" mean you'll move right from the lunges to the glute bridges and rest after the 21 reps are complete
Front Rack Step Back Lunges:
Hold a barbell in the front rack and step back with one leg until the front shin is vertical
Alternate legs on each rep (6 Each Side)
You can build in weight or stay at the same challenging weight across
Pick loads that you can complete the 12 reps without dropping the barbell

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