Monday – 11/23/20

Pausing Back Squat Complex:
Every 90s x 5
1 Pausing Back Squat (2s in bottom)
2 Back Squats
*all sets are at 75%“Drift Away”:
AMRAP 15:
50/35 Calorie Bike
50 Single Dumbbell Hang Clean and Jerks (50/35)
50 Single Dumbbell Reverse Lunges (50/35)
50 Deadlifts (205/145)
*bike pace goal 60/55+rpm. DB movements are doable in at least sets of 10’s. Deadlifts are doable in at least sets of 5’s. Goal is at 1+rounds
HOME WOD:

AMRAP 15:
50 Single Dumbbell Push Jerks (50/35)
50 Single Dumbbell Reverse Lunges (50/35)
50 Single Dumbbell Deadlifts (50/35)

Tuesday – 11/24/20
Shoulder Press (5×3)
Every 90s x 5
3 shoulder press @85% or AHAP
Fitness Test:
3 Rounds
1 Minute each station for total reps:
Air Squats
Push-Ups
Sit-ups
Burpees over Rower
Cal Row
Rest
HOME WOD:

3 Rounds For Time:
800 Meter Run
21 Dumbbell Thrusters (50’s/35’s)
15 Strict Pull-ups

Wednesday – 11/25/20

Primer:

E2MOM

5 UB power cleans

*build to AHAP

“Doce”:
3 x AMRAP 4, rest 4:

27/21 Cal Row
21 Power Cleans
15 Burpee BJO (24″/20″)

Round 1 – 135/95
Round 2 – 115/85
Round 3 – 95/65

*row pace goal 1000/850+cal/hr. Power clean goal is to cycle the barbell. Goal is to finish 1 round per AMRAP.

HOME WOD:

3 Rounds For Time:
30 Single Dumbbell Russian Swings (15 Each Side)
30 Dumbbell-Facing Burpees

Dumbbells: 50’s/35’s

Thursday – 11/26/20

CLOSED-Happy Thanksgiving!!

Friday – 11/27/20

Conditioning:

“Left over Turkey”
Teams of 2
For time: (40min cap)
250/225/200 cal row
250/225/200 cal bike
M/M, M/F, F/F. Teams must finish entire row, then move on to bike. In order to switch, non-rowing/biking partner must complete one round of;
10 Goblet squats (70/55)
15 KB swings (70/55)
20 sit-ups
HOME WOD:

AMRAP 12:
50 Double Unders
30 AbMat Sit-ups

Saturday – 11/27/20

“War Hammer”
For time:
800m Run
21 Burpee Box Jump Overs (24″/20″)
800m Run
21 Power Clean and Jerks (155/105)
800m Run
21 Burpee Box Jump Overs (24″/20″)
800m Run

HOME WOD:

“Lethal Weapon”
AMRAP 20:
1 Round of “Dumbbell Chief” (50’s/35’s)
200 Meter Run
2 Rounds of “Dumbbell Chief” (50’s/35’s)
200 Meter Run
3 Rounds of “Dumbbell Chief” (50’s/35’s)
200 Meter Run

[Continue to Add 1 Round of “The Chief”]

1 Round of Dumbbell Chief:
3 Double Dumbbell Power Cleans
6 Push-ups
9 Air Squats