Check out an update on events and an overview of this new training cycle at https://www.facebook.com/caleb.williams.3785/videos/10155659564372633/
Great job finishing up this past cycle and we’re pumped to roll that momentum into this new training! If you were not as consistent as you wanted to be last cycle, this is your chance to get back on track! Start fresh and stay Healthy through the Holidays!
UPCOMING EVENTS
November 12 – Hero Workout in honor of Fallen Police Officer Antwan Toney
November 15th – Clinic during classes – Refine your Clean Technique
November 17th – Bonfire at Caleb and Kelly’s House! Come on over at
December 1 – Peak Christmas Party!! We’re going to start with dinner at Aqua Terra in Downtown Buford and then head over to 37 Main for a Bon Jovi cover band!!! We’ll get dinner after the SEC Championship Game, don’t worry!
Monday
Learn Box Squat
4 sets of 5 working up in weight, don’t go over 70%
After do 1 set of 5 Front Squats @ 70%
Hero Workout: Antwan Toney
200 m farmer carry
Then
Fitness
21-15-9 reps for time of:
Cleans (60/40)
Foot Elevated Pushups
Lunges
Health
15-12-9
Cleans with Dumbbells
Pushups
Lunges
Then
400m/200m run
Tuesday
Clean Without feet: find max then 1 set of 8 @ 80% of that max
Tabata 20 sec on 10 sec – rest 6 rounds
Fitness
Strict Handstand Push-Ups
Strict Pull-Ups
Lateral Box Step-Ups
sit-ups
Health
L-Seated Dumbbell Presses
ring rows
Box step-ups
sit-ups
Wednesday
Bench Press with superset of bent over rows
5 sets of 5 working up to a 5 RM
3 rounds for time of: Test Workout
Fitness
Row 600/400 meters
21 sumo deadlift high pulls with KB
12 burpees
Health
Row 600/400m
15 Sumo deadlift high pulls with KB
9 burpees
Thursday
Clean Technique Clinic
EMOM 20 mins
5 Muscle Cleans
6 Rev Lunges (each leg)
8 bent over flys
10 leg lifts/V-Ups
Friday
Sumo DL 5×5 @ 40-65% – stay light, just work on form
Fran – Test Workout
Fitness
21-15-9 reps for time of:
Thrusters barbell 43/30
pull-ups
Health
15-12-9
Thrusters Dumbbells
Ring Rows
Saturday
In teams of 2
800 Meter Run (run together)
then
4 rounds (each person does one round then the other person does a round, each person does 4 rounds)
42 Kettlebell Swings
24 burpees
Then
2000 meter row (1000 meters each)
