Monday, November 30th
STRENGTH
ON A 15:00 RUNNING CLOCK…
3×5 Front Squat*
*Heavy for all Sets.
(Score is Weight)
WORKOUT
12 ROUNDS FOR TIME
10 Wall Balls (20/14)|(14/10)
20 Double Unders
(Score is Time)
Tuesday, December 1st
STRENGTH
ON A 12:00 RUNNING CLOCK…
3×5 Push Press*
*Heavy for all Sets.
(Score is Weight)
WORKOUT
AMRAP x 15 MINUTES
18 Slam Balls (20/10)
12 Toes to Bar
6 Shoulder to OH (135/95)|(95/65)
(Score is Rounds + Reps)
Wednesday, December 2nd
STRENGTH
ON A 15:00 RUNNING CLOCK…
3×5 Deadlift*
*Heavy for all Sets.
(Score is Weight)
WORKOUT
FOR TIME
600m Run
50 Deadlifts (155/105)|(115/75)
30 Bar Facing Up-Downs
600m Run
(Score is Time)
Thursday, December 3rd
STRENGTH
8-8-6-6-4
Close Grip Bench Press*
*Keep weight moderate.
(Score is Weight)
WORKOUT
EVERY 2:00 x 5 SETS
20 Jumping Lunges
Max Cal Bike in Time Remaining
(Score is Cals)
Friday, December 4th
STRENGTH
5-5-5-5-5*
Power Clean
*Reps must be unbroken.
(Score is Weight)
WORKOUT
2 SETS
21-15-9
Power Cleans (95/65)|(65/45)
Pull-Ups
-Rest 2:00 b/t Sets-
(Score is Each Set for Time)
Saturday, December 5th
December Leaderboard Challenge
400m Run TEST
At 6:00am, we will be testing our 400m Run.
We will record times with the goal to run a faster 400m by the end of December.
Top times and most improved will be posted at the end of the month!
Group RETEST will be Saturday, December 19th!
