Monday, November 20th
Strength
Push Jerk
8-6-4 | 6-4-2*
Workout
EMOM x 10 MINUTES*
1 Power Clean & Jerk
+
2 Front Squats
+
1 Shoulder to Overhead
*Start Moderate and build every other set to a Heavy weight for the complex (5 different weights). Athlete is only allowed one lift attempt per 1:00 interval.
(Score is Weight)
Tuesday, November 21st
Strength
Deadlift
8-6-4 | 6-4-2*
Workout
3 ROUNDS FOR TIME*
500/400m Row
21 Box Jumps (24/20)
12 Unbroken Deadlifts (185/135)(135/95)
(Score is Time)
*Inspired by CF workout ‘Christine’ (bodyweight DL). We programmed a standard weight for UB DL.
Wednesday, November 22nd
Workout
“SHAKE YA TAILFEATHER”
FOR TIME
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
DB Thrusters (50/35)(35/20)
Pull-Ups*
*Option for Ring Rows or Chest to Bars.
(Score is Time)
Thursday, November 23rd
Happy Thanksgiving!! We are CLOSED for the day. Below is your at-home workout!
Workout
“TURKEY TROT”
AMRAP x 40 MINUTES
200m Run
30 Burpees
400m Run
50 Russian KB Swings (Athlete Choice)
600m Run
60 Sit-Ups
(Score is Rounds + Reps)
*At-Home Workout – Substitute KB with Air Squats or any available equipment.
Friday, November 24th
Workout
“BOOM. ROASTED”
EVERY 2:00 x 7 SETS
25 Double Unders*
10 Alt. Front Rack Lunges (135/95)(95/65)
25 Double Unders*
*Sub 50 Single Unders. Double Under Ninjas should try for ‘Unbroken’ Reps.
-Rest w/ Time Remaining-
(Score is Slowest Set)
Saturday, November 25th
Workout
IN TEAMS OF 2…
8 ROUNDS FOR TIME*
15/12 Cal Bike
12 Hang Power Snatch (Athlete Choice, Light)
9 Bar Muscle-Ups or Up-Down Pull-Ups
*Complete waterfall style. P1 completes 15/12 Cal Bike while P2 rests. P2 then completes 15 Hang Power Snatches while P1 rests. P1 the completes 9 Bar Muscle-Ups or Up-Down Pull-Ups while P2 Rests. P2 then completes 15/12 Cal Bike and so on.
(Score is Time)
