Friday 11.12.2021

Nov 11

*Sweatshirt Pre-Sale is going on NOW. Check them out here!

“FITNESS”

A. Three sets of:
Half-Kneeling Landmine Press x 8-10 each arm @21X1
Rest 45 seconds
Tall Box Jumps x 6-8 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat — if no jumping for you, perform 6-8 Russian Step-Ups each side)
Rest 45 seconds
Farmer's Carry x 100ft (as heavy as possible)
Rest 45 seconds
Band Pull-Aparts x 15-20 reps
Rest 45 seconds

B. Against a 12-minute running clock, complete:
1 V-Up
2 Goblet Reverse Lunges
3 Push-ups
2 V-Ups
4 Goblet Reverse Lunges
6 Push-ups
3 V-Ups
6 Goblet Reverse Lunges
9 Push-ups
...and so on

“PERFORMANCE”

A. Take 15-18 minutes to build to today's 1-RM Split Jerk

Build from 10.29.2021

B. Against a 12-minute running clock:
1 Toes to Bar
2 Front-Racked Reverse Lunges (95/63 lb)
3 Push-ups
2 Toes to Bar
4 Front-Racked Reverse Lunges
6 Push-ups
3 Toes to Bar
6 Front-Racked Reverse Lunges
9 Push-ups
...and so on

*For your convenience:
4/8/12
5/10/15
6/12/18
7/14/21
8/16/24
9/18/27
10/20/30

C. (if there's time) Two or Three sets of:
Dumbbell Curls x 10-12 reps @ 2011
Rest as needed
Dumbbell Skull Crushers x 12-15 reps @ 21X1
Rest as needed