Month: November 2018

Monday, November 19th 2018

  General Warm Up 5 Minute AMRAP 8 Plates Ground to Overhead 8 Plates Presses 8 OH Plate Lunges 50ft Shuttle Run STRENGTH 5 SETS 2 Push Press + 1 Split Jerk *Same weight across all 5 sets WORKOUT AMRAP x 12 MINUTES 50 Double Unders 12 Burpees

Saturday, November 17th 2018

  WORKOUT FOR TIME 24-20-16-12 Calorie Bike* DB Press (35/25)|(25/15) Filly Lunges with DB** 400m Run after each round *Adjust cals to 20-16-12-8 (or less) as needed **Switch arms halfway through each set COOL DOWN 5:00 Low, Slow Recovery Flush on Any Machin

Friday, November 16th 2018

  WORKOUT AMRAP x 5 MINUTES 21-15-9 Power Snatch (75/55)|(55/45) Pull-ups -Rest 5:00- AMRAP x 5 MINUTES 21-15-9 OH Squats (75/55)|(55/45) Toes to Bar -Rest 5:00- AMRAP x 5 MINUTES 21-15-9 Thrusters (75/55)|(55/45) Burpee -Rest 5:00-

Thursday, November 15th 2018

  Partner Warm-Up 4 Min Rotations w/partner A being timekeeper A:) 8/6 Cal Row B:) Alternating Air Squat + Up Downs -INTO- 4 Min Rotations w/partner A being timekeeper A:) 8 Step Ups + 8 Box Push Ups B:) Alternating Boot Strap Stretches WORKOUT 5 ROUNDS 1:00 Max Reps At Each Station Calorie Row Box …
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Wednesday, November 14th 2018

  CLEAN COMPLEX 5 SETS Above the Knee Power Clean High Hang Squat Clean Hang Squat Clean *Build in weight as you go. WORKOUT FOR TIME 10-8-6-4-2 Hang Squat Clean (185/125)|(115/75) *Run 200m after every set


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