Workout: 01 November 2024

Gym Workout

Warm up – 1 round:
– 20 Push-ups
– 20 Front Squats with an empty barbell
– 20 Walking Lunges
– 20 Box Jumps

Workout 

Strength:
1. Front squat to a heavy 2-rep set (but not maximal), then start building the squat clean
2. Once warm, find your max Squat clean
3. Once you hit a max Squat clean, go for a max front squat (ideally these should be close in number)
4. Max Barbell Bench Press

Metabolic / Skill work
1 Round for time:
– 800 Meter run or row
– 10 Handstand push-ups (alternative: Pike-box hspu)
– 20 Pistol squats (alternating legs, 10 each leg) (alternative: any of the pistol squat variations based on skill)
– 30 Kettle bell swings (moderate weight up to no more than 50 pounds)
– 20 Toes to bar (or hanging knee ups)
– 10 Squat Cleans at moderately heavy weight up to 165 pounds (but no more than 70% max)
– 800 Meter run or row

At Home Workout

3Rounds for time:
– 50 Walking lunges
– 25 Push-ups
– 25 V-ups (alternative: hanging knee ups, or sit-ups)
– 50 Wall ball shots (alternative: DB or odd object thrusters)