Monday November 16 2020

We're going to start to ramp up the intensity in the conditioning pieces so that we can be 'peaking' in February.

today, the conditioning is also the class workout. do it with a class and push yourself. get uncomfortable today!


A. Front Squat

every 2:00, x5 sets

3-4 front squat @ 80-85%

- should be tough but no fails

B. Every 2:00, x5 total sets

2 Power Cleans + 1 Thruster

- build to a heavy for the day


Run 400m

100 Dubs

10 RMU

Run 400m

80 Dubs


Run 400m

60 Dubs


Run 400m

40 Dubs


- scale RMU to double the Pull-Ups

Gas Tank

6 Sets; one set every 7:00

run 400m

Bike 30/22 Calories

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Wednesday December 30 2020

A. Clean and Jerk 60%x3+1 65%x3+1 70%x2+1 75%x2+1 80%x2+1 then, take 2-4 more sets for a 2+1RM B. Front Squat 70%x3 75%x3 80%x3 85%x3 then, take 2-4 more sets for a 3RM + 50 Calorie Row For Time - re

Tuesday December 29 2020

A. Power Clean 70%x3 75%x3 80%x2 85%x2 then, 2-4 more sets for a 2RM B. Push Press 70%x5 75%x5 80%x3 85%x3 then, 2-4 more sets for a 3RM + EMOM x15 Min 1st; Dual Dumbell Thruster; 10 Reps, 50/35 per


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