Monday, November 23rd
STRENGTH
ON A 12:00 RUNNING CLOCK…
4×5 Push Press*
*Moderate-heavy for all sets. Maintain weight from last week or increase slightly.
(Score is Weight)
WORKOUT
5 ROUNDS FOR TIME
25/20 Cal Row
12 Push Press (115/75)|(75/55)
-Hard 12:00 Cap-
(Score is Time)
Tuesday, November 24th
STRENGTH
ON A 15:00 RUNNING CLOCK…
4×5 Deadlift*
*Moderate-heavy for all sets. Maintain weight from last week or increase slightly.
(Score is Weight)
WORKOUT
AMRAP x 7 MINUTES
8 Deadlifts (185/135)|(135/95)
12 Alt. DB Hang Snatch (50/35)|(35/20)
24 Double Unders
-Rest 1:00 b/t Sets
AMRAP x 7 MINUTES
8 Deadlifts
12 Alt. DB Hang Snatch
24 Double Unders
(Score is Rounds + Reps)
Wednesday, November 25th
STRENGTH
EMOM x 10 MINUTES
3 Hang Power Cleans
+ 2 Front Squats
*Increase weight every other round. Keep weight moderate.
(Score is Weight)
WORKOUT
EVERY 4:30 x 3 SETS
400m Run
20 Up-Downs
15 Hang Power Cleans (95/65)|(65/45)
Max Alt. V-Ups with the remaining time.
(Score is Reps)
Thursday, November 26th
HAPPY THANKSGIVING!
Rest Day
Friday, November 27th
Class will be held at 6AM and 8AM. All other classes cancelled for the day.
POST WORKOUT STRENGTH
3 SETS FOR MAX REPS
1:00 – Box Dips
1:00 – DB Pullover
1:00 – EZ Bike
(Score is Weight)
WORKOUT
“CORNUCOPIA”
FOR TIME
50/40 Cal Bike
50 Slam Balls (30/20)|(20/10)
50 Walking Lunges
25/20 Cal Bike
50 Push-Ups
25/20 Cal Bike
50 Slam Balls (30/20)|(20/10)
50 Walking Lunges
50/40 Cal Bike
-Time Cap 26:00-
(Score is Time)
