112320-112720

Monday 112320

STRENGTH

ON A 15:00 RUNNING CLOCK...

4x5

Deadlift*

*Moderate-heavy for all sets

(Score is Weight)

WORKOUT

AMRAP x 12 MINUTES

5 Bar Facing Burpees

6 Deadlifts (185/125)|(135/95)

7 Toes to Bar

(Score is Rounds + Reps)

Tuesday 112420

STRENGTH

ON A 12:00 RUNNING CLOCK...

4x5

Front Squat*

*Moderate-heavy for all sets

(Score is Weight)

WORKOUT

FOR TIME

100 Double Unders

30 Front Squats (95/65)|(65/45)

15/12 Cal Row

75 Double Unders

20 Front Squats (115/75)|(75/55)

15/12 Cal Row

50 Double Unders

10 Front Squats (135/95)|(95/65)

15/12 Cal Row

(Score is Time)

Wednesday 112520

STRENGTH

EMOM x 12 MINUTES

MIN 1 - 12 SA DB Bench Press (R)

MIN 2 - 12 SA DB Bench Press (L)

MIN 3 - :30 Max Push-Ups

(Score is Weight)

WORKOUT

AMRAP x 6

200m run

5 Renegade Rows (35/20)|(20/15)

-Rest 1:00-

AMRAP x 5

100m Run

4 Renegade Rows

-Rest 1:00-

AMRAP x 3 MINUTES

3 Butpees

3 Renegade Rows

(Score is Rounds + Reps)

Thursday 112620

TWO CLASSES

8:00 AM

9:15AM

AMRAP x 20 MINUTES

400m Run

10 Hang Power Cleans (135/95)|(95/65)

50 Double Unders

200m Run

5 Hang Power Cleans

25 Double Unders

(Score is Rounds + Reps)

OPTIONAL FINISHER

FOR TIME

21-15-9-15-21

Barbell Curls (45/35)

Barbell Wide-Grip Bent Over Row

(Score is Time)

Friday 112720

TWO CLASSES

8:00 AM

9:15AM

7 ROUNDS FOR TIME*

11 Handstand Push-Ups or HR Push-Ups

26 Wall Balls (20/14)|(14/10)

20/15 Cal Bike

*Weight Vest is optional.

(Score is Time)

COOL DOWN

FOR RECOVERY

5:00 EZ Bike*

*Nasal Breathing Only

(No Measure)