Monday, November 27th
Strength
Deadlift
6-4-2 | 4-3-2*
Workout
Diane
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
Tuesday, November 28th
Workout
EMOM x 30 MINUTES
MIN 1 – 12/10 Cal Bike
MIN 2 – Max Strict Pull-Ups
MIN 3 – 12/10 Cal Bike
MIN 4 – Max Toes to Bar
MIN 5 – Rest
(Score is Total Reps of Strict Pull-Ups + TTB)
Wednesday, November 29th
Strength
Push Jerk
6-4-2 | 4-3-2*
Workout
AMRAP x 12 MINUTES
8 Shoulder to Overhead (Athlete Choice, Moderate)*
10 Box Jumps Overs (20)
12 Wall Balls (Athlete Choice)
*Weight Options…
(95/65)
(115/75)
(135/95)
(155/105)
(Score is Rounds + Reps)
Thursday, November 30th
Workout
10 ROUNDS FOR TIME*
200m Run
6 Pull-Ups or 8 Ring Rows*
*RX+ sub 3 Ring Muscle-Ups
(Score is Time)
Friday, December 1st
Strength
Back Squat
6-4-2 | 4-3-2*
Workout
“POINT BREAK (PERFORMANCE)”
FOR TIME
9-7-5-15-12-9
Front Squat (155/105)(115/75)
Bar Facing Burpee
(Score is Time)
Saturday, December 2nd
Workout
IN TEAMS OF 2…
AMRAP x 22 MINUTES*
60 Double Unders
30 V-Ups or Tuck-Ups
14 Sumo Deadlifts (Athlete Choice)**
*Workout starts with a 800m Run. Partners run together. For all other movements, P1 works while P2 rests. Split work as needed. At the 11:00 mark, both partners will complete another 800m Run together and pick up where they left off in the AMRAP when back.
(Score is Rounds + Reps)
