Monday – 11/22/21:
Skill work:
Double under work
Tips and tricks.
“Good Grief”
5 Rounds x AMRAP 3:
4 Devil’s Press 50 / 35 lb’s
6 Toes to Bar
24 Double Unders
Rest 1 Minute Between Rounds
*mod Kipping leg raise, mod 2x singles
SCORE: Enter total rounds+reps of all 5 AMRAPS.
Tuesday – 11/23/21:
Primer:
EMOM x6
1 cluster
*build to heavy single. Cluster = squat clean thruster.
“Hide and Seek”
For time: (16min cap)
27-21-15-9:
Box Jump Overs (24″/20″)
Thrusters 95lb / 65lb
SCORE: Time.
Wednesday – 11/24/21:
Primer:
Every 90s x4
3 UB power cleans
*build to heavy. Last set is HEAVIER than word weight.
“Tosh.Row”
3 Rounds For Time: (35min cap)
250 Meter Row + 3 Power Cleans
500 Meter Row + 5 Power Cleans
750 Meter Row + 7 Power Cleans
Barbell: 155 / 105 lb
SCORE: Total time including rest.
Thursday – 11/25/21:
9:00 AM CLASS ONLY
“Thanksgiving Sampler Platter”
For Time:
5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Then 4 Rounds of:
8 Handstand Push-ups
15 KB Swings 50/35lbs
Then 3 Rounds of:
15 Box Jumps 24/20″
15 Knees-to-elbows
Then 2 rounds of:
20 Wall-balls 20/14lbs
30 Sit-ups
Then:
50 Burpees
Friday – 11/26/21:
Primer:
Every 90s x5
3 deadlifts
*Build to heavy. Sets 4&5 should be HEAVIER than wood weight.
“Dead Batteries”
5 Rounds For Time: (25min cap)
100 Meter Double Dumbbell Farmers Carry 50 / 35 lb’s
20 GHD Sit-ups/ V-ups
10 Deadlifts 225 / 155 lb
SCORE: Time.
Saturday – 11/27/21:
“Don’t Push Me”
For Time:
4,000 Meter Bike Erg
21 Push Jerks 135 / 95 lb
2,000 Meter Bike Erg
21 Push Jerks 135 / 95 lb
4,000 Meter Bike Erg
SCORE: Time