Monday, November 29th
STRENGTH
3×5-7
Tempo Overhead Squat (3111)
*Weight stays Moderate to Moderate+ for All Sets
(Score is Weight)
WORKOUT
3 ROUNDS
FOR TIME
20 Alt. DB Hang Snatch (50/35)|(35/20)
15 Pull-Ups
20 Alt. Single DB OH Lunge*
*Switch hands after 10 reps. Lunges alternate legs each rep (forward or back).
(Score is Time)
https://vimeo.com/649306038/0600192904
Tuesday, November 30th
WORKOUT
“DEATH ROW”
EMOM x 20 MINUTES
MIN 1 — 20/15 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
(Score is Rounds Completed)
https://vimeo.com/649305850/133cd7aa8b
Wednesday, December 1st
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Mod-Heavy Complex of:
2 Push Press
+
2 Push Jerk
(Score is Weight)
WORKOUT
FOR TIME
50 Double Unders
27 Shoulder to Overhead (95/65)|(65/45)
15 Slam Balls (30/20)|(20/10)
-Rest 1:00-
50 Double Unders
21 Shoulder to Overhead (135/95)|(95/65)
15 Slam Balls
-Rest 1:00-
50 Double Unders
18 Shoulder to Overhead (155/105)|(115/75)
15 Slam Balls
(Score is Total Time)
https://vimeo.com/649305715/f53a3132b8
Thursday, December 2nd
WORKOUT
AMRAP x 21 MINUTES*
Max Cal Bike
*Every 3:00, beginning @ 0:00, perform
10 DB Box Step-Overs (50/35)|(35/20)/(24/20)
+
10 Toes to Bar.
1:30 Cap on DB Box Step-Overs + TTB each round.
(Score is Total Calories)
https://vimeo.com/649305570/8aba6aa0fe
Friday, December 3rd
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Snatch*
*Athlete Choice for Power or Squat
(Score is Weight)
WORKOUT
FOR TIME
15-20-25
Power Snatch (95/65)|(65/45)
Box Jumps (24/20)
(Score is Time)
