Monday’s Workout
Practice

“12 Days of Xmas”

1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Strict Press
5 Back Squats
6 Shoulder to Overhead
7 KB Swings
8 KB Rvs Lunges
9 KB Goblet Squat
10 Hang Power snatch
11 OH Squats
12 Double unders

Tuesday’s Workout
Competition

“Who You Calling Dumb”
AMRAP 18
6 DB Thrusters (40/30)
8 DB Burpess
10 DB Step Ups (24/20)
*inspired by Jay Higgins (Keith’s Brother)

Monday’s Workout
Competition

A) Squat Mobility and Standards  

B) FT: (25min cap)
     Break up the reps/movements any way you like:
     1K row
     30 Power Cleans (135/95)
     30 Back Squats (135/95)
     1 mile run

Tuesday’s Workout
Practice

A) Gymnastics Pulling/Pressing Movement Competency

B) Bar Muscle Up Drills

C) FQT (Movement+Work Capacity): 12-9-6-3
     Bar Muscle Up
     SLLS Combo (Squat + Lunge + Lunge + Squat)

Saturday Night – Oak Park Holiday Party 7PM-???

Monday’s Workout
Practice

A) Breath Capacity
800m Run (Progressive Gears: 1-5)

B) Work/Movement Capasity
MB TABATA This :20:10

Station#1
Lateral MB Throws

Station #2
MB Up and Overs

Station #3
MB Burpess

Station #4
MB Air Squat Holds

Tuesday’s Workout
Competition

A) Movement Capacity: 
     Lunge + HSPU

B) Movement + Work Capacity: 
     For Time: (25 Minute Cap)
     2K Row
     40 DB Lunges (50/35)
     20 HSPU

     1K Row
     20 DB Lunges
     10 HSPU

     500m Row
     10 DB Lunges
     5 HSPU

Monday’s Workout
Competition

“Nancy”
5 Rounds for Time of:
     400m Run
     15 OSH (95/65)

Tuesday’s Workout
Practice
A) Movement Capacity: Thruster
     Find Heavy 3

B) Work Capacity:
     8 rounds of: 
     5 Thrusters (135/95)
     50 DU

/

Monday’s Workout
Practice
A) 12 minutes Row for total meters:
1 minute max effort
**Rest: start next round when you can control 7-second inhale & 7-second exhale

B) Skill Work: HSPU

C) FQT:
Back Squat
20-15-10 @ 60%RPE
HSPU
10-10-10
(8-minute cap)

Tuesday’s Workout
Mental Toughness

For time:
800m DB Farmer’s Carry (1/2 bodyweight)
400m DB Front Rack Carry
200m DB OH Carry

Monday’s Workout
Re-Test

A) 8 Rounds :20:10 (Tabata)
Row (meters) @ Gear 3 Breath

— Rest 6 minutes —

B) For time:
Row 500m

Tuesday’s Workout
Re-Test

A) Bench Press
Find a 3-rep max
(20 minutes)

B) Sumo Deadlift
Find a 1-rep max
(20 minutes)

Monday’s Workout
Mental Toughness

A) AMRAP
Teams of 2 or 3
12 TTB
60 DU
24 KBS (24/16)

B) AB for Cals with partner

Tuesday’s Workout
Practice

A) 5 RFQ :40:20
Sumo Deadlifts @ 50-65%
Jump Rope (Gear 2)

B) 5 RFQT:
12 DB Front Squats (50/35) (G4/G5)
Run 300m (G3)

C) Reflect

Monday’s Workout
Practice

A) Shoulder CARs (Controlled articular rotations, aka shoulder circles!)

B) AMRAP 15:
7 Tempo Push Ups (3-2-1)
200m Run (upshifting/downshifting breathing gears)

C) Snatch Balance
4×3 by feel
(not more than 70% of 1RM SN)

D) Segmented Snatch Pull
4×3 by feel
(not more than 90% of 1RM SN)

Tuesday’s Workout
Practice

A) 10 Rounds :30:30
Row cals
Score = Total Calories
GEAR 3

B) Reflect

C) Sumo DL (20 Minutes)
PEAK: 3 x 1 @ 95%
BASE: 5×3 (by feel)

D) Superset w/Arnold Presses 5×10

As you all know we’ve been integrating the work of Brian Mackenzie and Rob Wilson with Power Speed Endurance and The Art of Breath into our everyday practice at the gym.  Since the next two days have intervals try using this tip from our colleagues during the recovery. 

Monday’s Workout
Practice

A) SUMO DL
PEAK: 3 x 3 @ 90%
BASE: 5×4 (by feel)

Mobiity Intermission
– Scaps & Lats

B) AMRAP 15
Partner Up :90 :90
1 working at a time
10 Ring Push ups
10 DB OH Squats (35/25)
10 Pull Ups

Tuesday’s
Competition

Franklin Hill Fitness Score

A) “Franklin Light Hunt”
AMLAP 8:
Across
Down
Back Up
Back Across
-then-
Max Light Posts Score

(Rest 10 minutes)

B) 2 Intervals on the 6:00:
Franklin Hill Sprint 220m

“Fitness Score” is the total of your two intervals times on part “B”…divided by your Light Post Score on part “A”

It’s no secret that this gym has a deep roster of endurance racers. Over the weekend John Bonds added to his legacy here by completing the most notable of all triathlons, the IRONMAN in Kona.  To celebrate him appropriately we’ll get together Saturday November 3rd for this years Bondsy-Q.

Monday’s Workout
Competition

5 Rounds on the 4:00
     200m Run
     40 Double Unders
     MAX REPS Ground to Overhead (135/95)
     Cut Off: 3 Minutes

Score = TOTAL G20

Tuesday’s Workout
Practice

A) Tempo Partner QAMRAP 12
     P1: 5 Push Ups (3-2-1)
     5 KB Front Squat (3-2-1)
     P2: Row (Gear 4)
Partners Switch after P1 finished reps

B) SUMO DL:
PEAK: 3 x 5 @ 85%
BASE: 5×5 (by feel)