Monday, November 28th
STRENGTH
5-5-5-5
1+1/2 Bench Press*
*Start Moderate and build to Moderate-Heavy. 1 Rep = Lower Down + Press to Parallel + Lower Down + Full Press.
(Score is Weight)
WORKOUT
1.) AMRAP x 8 MINUTES
4-6-8-and so on…
Cal Bike
Wall Balls (20/14)|(14/10)
(Score is Rounds + Reps)
-Rest 2:00 b/t Part 1 & Part 2-
2.) FOR TIME
50/40 Cal Bike
50 Wall Balls
(Score is Time)
Tuesday, November 29th
STRENGTH
1.) ON A 8:00 RUNNING CLOCK…
Build to a Mod-Heavy 4-Rep Deadlift
(Score is Weight)
-Rest 2:00 b/t Part 1 & Part 2-
2.) EMOM x 4 MINUTES
2 Deadlifts*
*Start with the Weight from Part 1 and Build to or Above Workout Weight.
(Score is Weight)
WORKOUT
10 ROUNDS FOR TIME
2 Deadlift (315/205)|(225/155)
4 Bar Muscle-Ups
8 Box Jump Overs (24/20)
(Score is Time)
BMU Option 1: Jumping BMU
BMU Option 2: Chest to Bar Pull-Up
Wednesday, November 30th
WORKOUT
“RICKY BOBBY”
EMOM x 20 MINUTES
MIN 1 – 15 Burpees
MIN 2 – 25 Sit-Ups
MIN 3 – 15/12 Cal Row*
MIN 4 – Rest
*Each ‘Round’ Cals increase by 3. Ex: 15/12, 18/15, 21/18, 24/21, 27/24. If can not complete the row in the minute, reduce cals back down to starting numbers in next round and rebuild.
(Score is Highest Calories Achieved)
FINISHER
2-3 SETS
12 DB Upright Rows
15 DB Bent Over Reverse Flyes
-Rest :30-
1:00 Max DBL or Single DB Gun Hold
-Rest As Needed b/t Sets-
(No Measure)
Thursday, December 1st
STRENGTH
5-4-3-2*
High Bar Back Squat
*Start Moderate-Heavy and build to Heavy.
(Score is Weight)
WORKOUT
4 SETS FOR TIME
15 Thrusters (75/55)|(65/45)
30 Double Unders
100m Run
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
Friday, December 2nd
STRENGTH
EVERY 1:30 x 6 SETS*
1 Power Clean
+
2 Hang Power Cleans
*Start Light and build past workout weight.
(Score is Weight)
WORKOUT
“ELIZA-PLUS”
FOR TIME
27-21-15-9
Power Clean (135/95)|(95/65)
Ring Dip or HR Push-up
(Score is Time)