ACP Week of 11/23/15

Monday 11/23/15

3 Rounds 3 Barbell Hang Power Snatch 6 V-ups 6 Scorpions Alt. Sides https://www.skimble.com/exercises/1748-lying-scorpions-how-to-do-exercise 6 Touch Downs https://www.youtube.com/watch?v=ILDdOlg-xrE

2:00 of Double Under Practice or Single-Unders

2xAMRAP Repeats in 6:00 of:

6 Hang Power Snatch 135/95 (70%)

12 V-ups

18 Double Unders

3:00 Rest between AMRAPs

8:00 EMOM 3 Touch & Go Cleans 75%

Tuesday 11/24/15

2 Rounds of: 5 Barbell Strict Press 5 Burpees 10 PVC Pass Throughs 10 Inch Worms

Bench Press

5 – 3 – 3 – 2 – 2

(5@50%, 3@60%, 2@70% then Build to a Heavy 2)

4 Rounds:

:30 Max Strict Press 95/65

:60 Max Burpees

:60 Rest

3 Rounds 10 V-Ups, 15 Tuck Ups, 20 Hollow Rocks

Wednesday 11/25/15

2 Rounds:

3 Strict Pull Ups

5 4-Point Squats (https://www.youtube.com/watch?v=IWWGbmMPYUE)

5 Jumping Squats 10 Leg Swings Front & Side

Deadlift

20:00 to find a 4RM

5 Rounds For Time:

1 Legless Rope Climb

5 Strict Pull-ups

15 Goblet Squats (55/35)

*10:00 Time Cap

20:00 Row 1:00 on, 1:00 off for Calories (reset each time)

Black Friday 11/27/15

20:00 Goat Work

Either, Or:

"Cindy" 20:00 AMRAP 5 Pull-ups 10 Push-ups 15 Squats

OR

"Mary" 20:00 AMRAP 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups

Snatch 8 Good Reps at 75%

Saturday 11/28/15

2 Rounds NOT for time:

5 4-Point Squats

10 PVC Good Mornings

10 Lunges Alternating Legs.

10 Leg Swings Front & Side

Back Squat

10:00 EMOM

2 BS @ 65%

Go Every 2:00 for 14:00 of:

4 Front Rack Lunges 135/95 (Alternating)

3 Hang Power Cleans 135/95

100m Sprint

Run 800m/600m/400m/200m 2:00 Rest Between

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