Tuesday 11.24.2020

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Warm-up Drills
I. Row 2-3 Minutes
II. 2 Rounds of
5 x Power Clean
5 x Press
5 x Front Squats
10 x Hollow Rocks
III. Mobility & Yoga Poses

Impact/Focus: Press 5×5 Week 6
Warm-up as needed before working through the following every 3:00.

Press 5-5-5-5-5

**Week 5 Press Sets = + 2.5 to 10lbs from last week


Base percentages on a five rep max Press.
For week six add an additional 2.5 to 10lbs (3-5% increase).

Post scores to comments.

“Rough Woof”
Complete for time versus a 20:00 time cap
Row 500m
15-12-9-6-3 x Pull-ups
15-12-9-6-3 x Box Jumps (24/20”)
30-24-18-12-6 x 1-arm Dumbbell Snatch (50/35lbs; alt.L+R)

*Every 4:00 Complete a 250m Row interval. This only applies to the 4:00, 8:00, 12:00, and 16:00 minute marks.


  • Scale movements and weights as necessary to facilitate a 1:1 repetition adjustment. T
  • here are four 250m Row interval nest eggs to discover every four minutes across this workout.
  • Rx+ may go Chest to Bar Pull-ups, Box Jump Overs and 75/50lbs on the Dumbbell Snatch.
  • Get some, ninjas.

Post scores to comments.

Samy Daghir

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