Week of Nov 11-17

11/11/2019 A. Single DB overhead squats – Work up to 5×5 at a moderately heavy weight. These require a lot of mobility to perform, so if that’s not your cup of tea yet, limit your depth, and/or work on barbell overhead squats. B. Open workout 20.5 or variation  ...

Week of Nov 4 to Nov 10

04/11/2019 A. Pistol practice: – 3×30 second holds in the bottom of the pistol squat, alternating legs. Do these on a box if needed, or on the floor (30 seconds is a looong time in this position on the floor, so you may need to dial back the time a bit). Keep...

03/11/2019

A. 6 rounds for time of: 8 deadlifts at bodyweight (or 50%, whichever is less) 500 m row B. “Durante Core” 5 rounds of: 10 hollow rocks 10 V-ups 10 tuck-ups 10 second hollow hold Rest 1...

02/11/2019

A. Single DB overhead squats – Work up to 5×5 at a moderately heavy weight. These require a lot of mobility to perform, so if that’s not your cup of tea yet, limit your depth, and/or work on barbell overhead squats. B. 12 minute AMRAP of: 8 barbell...

01/11/2019

Skill work of your choice (or your coach’s choice), plus a conditioning workout from earlier this week OR an entire workout from earlier this week.