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Thursday, December 1st

CnJ
Clean+hang clean+jerk
*15 min
 
BWCF
10-9-8-7-6-5-4-3-2-1
8-count body builders 
weighted box step ups (20") and hold (35/25) dumbbells 
*15 min
 
Conditioning
50-40-30-20-10
Ball slams (10)
Cal row
*25 min
 
Weightlifting
3x15 strict or weighted GHD sit-ups
A. 7x5 bent over rows
B. 7x5 weighted hip raises 
*25 min

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Wednesday, November 30th

Snatch
Power snatch+snatch balance+OHS+snatch (you may drop after OHS to snatch from the ground)
*12 min 
 
BWCF
50-40-30-20-10
Russian kbs (53/35)
2-count mountain climbers 
*12 min
 
Strength
Smolov week 1/3
7x5 HBBS (75%)
*21 min
 
Conditioning
10 muscle ups
20 HSPU
30 sit-ups
40 jump squats
50 double unders
*8 min 
 
Weightlifting
Finish squats

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Tuesday, November 29th

CnJ
Clean+jerk+front squat 
*15 min
 
BWCF
50-40-30 
Wall balls (20/14)
-400m after each round 
*15min
 
Midline
20 ab wheels
15 hip extensions
AMRAP in 10 minutes 
*10 min
 
Conditioning
500m row
40m OH walking lunge (45/25)
x3 rounds 
*15 min 
 
Weightlifting
1. 5x5 bent over rows
2. 5x5 push press
*15 min 

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Monday, November 28th

Snatch
Snatch pull+low hang snatch
*10 min 
 
BWCF
100m run
20 wall ball sit-ups (20/14)
AMRAP in 10 min 
*10 min
 
Strength
Smolov Jr. Week 1/3
6x6 HBBS (70%)
-using your new heavier 1RM. If you went through the 3 previous week's easily, admit your 1RM so that the next 3 weeks are challenging. 
*22 minutes 
 
Conditioning
"Helen"
400m run
21 kbs (53/35)
12 pullups
x3 rounds 
*8 min 
 
Weightlifting
Finish squats 
*8 min 

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Wednesday, November 23rd

Snatch
Snatch pull+hang pull (knee)+hang snatch (knee)
*12 min 
 
BWCF
500m run
20 ice skaters
400m run
20 ice skaters
200m run 
*12 min
 
Strength
Establish a 1RM HBBS
*24 min
 
Conditioning
1 min of Russian KBS (53/35)
1 min of front rack step ups (65/35) (20")
1 min of burpees
1 min cal row
-score is reps
*4 min 
 
Weightlifting
Finish squats...go heavier!

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Tuesday, November 22nd

CnJ
1RM bear complex 
*15 min
 
BWCF
200m run
20 wall balls (20/14)
20 renegade rows (45/35)
AMRAP in 15 min 
*15min
 
Conditioning
50-40-30-20-10
Double unders 
GHD sit-ups (50-30-10 only)
Deadlifts (135/95); (40-20 only)
*20 min 
 
Weightlifting
1Rm Front squat+ jerk 
*20 min 

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Monday, November 21st

Snatch
Snatch+2 snatch balance 
- work up to a heavy single 
*15 min 
 
BWCF
400m run 
21 box jumps (24/20)
x3 rounds 
*15 min
 
Midline
30-20-10
Hollow rocks
Arch rocks 
*10 min 
 
Conditioning
500m row
15 push press (135/95)
15 jump lunges 
x3 rounds 
*15 min 
 
Weightlifting
Use the WL to warm up to a 1RM OHS
*15 min 

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Friday, November 18th

Strength
10x4 HBBS (80%)
----add 10-20 pounds 
*25 min
 
Conditioning
21 deadlift (225/155)
200m run
18 deadlift 
200m run
15 deadlift
200m run
9 deadlift 
*12 min 
 
Weightlifting
Finish the squats 
*10 min 

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Thursday, November 17th

CnJ 
Clean+ front squat +2 jerks 
*15 min
 
BWCF
100m run
20m burpee broad jump 
30 dumbbell shoulder-to-overhead 
*15 min
 
Conditioning 
50 toes to bar
50 double unders
40 pull-up 
40 double unders
30 wall balls (20/14)
30 double unders
20 weighted GHD sit-ups (20/14)
20 double unders
10 strict HSPU 
10 double unders
*25 min
 
Weightlifting
Finish lifting, then...
100 an roll outs
-ME strict pullups during rest breaks 
*25 min

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Wednesday, November 16th

Snatch
Snatch+4 snatch grip push press
*12 min 
 
BWCF
30-25-20
wall balls (20/14)
Russian Kbs (53/35)
*12 min
 
Strength
7x5 HBBS (75%)
----add 10-20 pounds 
*25 min
 
Conditioning
60 cal SPRINT row 
*4 min 
 
Weightlifting
Finish squats 

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