NOV 18 – NOV 24

Monday: 11.18.19

“Jack”
AMRAP 20:
10 Push Press (115/85)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)

Tuesday: 11.19.19

“Piggy Back”
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run
*Switch After Fully Completed Rounds (6 Each)

Wednesday: 11.20.19

Back Squat Complex
Build to Heavy Complex:
1 Pausing Back Squat (3 Seconds)
1 Back Squat

“Step Aerobics”
3 Rounds For Time:
30 Slamballs (30/20)
20/14 Calorie Assault Bike
10 Single Dumbbell Box Step-ups (Each Side)
Box: 24/20
Dumbbell: 50/35

Thursday: 11.21.19

“Climbing Annie”
10-20-30-40-50:
Double Unders
AbMat Sit-ups
After Each Set:
Rope Climbs (1-2-3-4-5)

Friday: 11.22.19

Power Clean Complex
Build to a Heavy Complex:
1 Hang Power Clean
1 Power Clean

“Power Bar”
AMRAP 12:
9 Hang Power Cleans (135/95)
12 Push-ups
15 Deadlifts (135/95)

AMRAP 12:
9 Hang Power Cleans (135/95)
12 Push-ups
15 Deadlifts (135/95)

Saturday: 11.23.19

“4th Down”
AMRAP 4:
21/15 Calorie Row
21 Kettlebell Swings (53/35)
21 Thrusters (75/55)
Rest 4 Minutes
AMRAP 4:
15/10 Calorie Row
15 Kettlebell Swings (53/35)
15 Thrusters (95/65)
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Row
9 Kettlebell Swings (53/35)
9 Thrusters (115/85)

Sunday: 11.24.19

“Lynne-sanity”
5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-ups
400 Meter Run