112921-120321

Monday (Nov 29th)

STRENGTH:

Back Squat

5 Reps @65% of 90%

5 Reps @75% of 90%

Max Reps @85% of 90%

*all percentages based off 90% of 1RM. Looking for 5-10 reps for the max reps, rest 2:00 bt sets.

WORKOUT:

20:00 AMRAP

20/16 Cal Bike

20 TTB

20 KB Snatches @53/35lbs

Tuesday (Nov 30th)

STRENGTH:

10:00 EMOM

3 Power Snatches @75% of 1RM

*T&G or quick singles

WORKOUT:

5 Rounds For Time:

15 Cal Row

5 Bench Press @185/125lbs

Immediately into

5 Rounds For Time:

25 Air Squats

10 DB Snatches

20:00 Time Cap

Wednesday (Dec 1st)

WORKOUT:

10:00 EMOM

3 Squat Cleans @205/145lbs

10 Push-Ups

*same minute

Rest 10:00

10:00 EMOM

3 Muscle Ups

30 DUs

*same minute

Thursday (Dec 2nd)

WORKOUT:

For Time: (w/Partner)

800m Run

60 TTB

800m Run

50 Burpee Box Jump Overs @24/20”

800m Run

40 Ground to Overhead @135/95lbs

*Both partners run at the same time. But can split the work inside between the two of them.

Friday (Dec 3rd)

STRENGTH:

Strict Press

5 Reps @65% of 90%

5 Reps @75% of 90%

Max Reps @85% of 90%

*All percentages based off 90% of 1RM, shoot for 5–10 reps for the max reps.

“Movement of the month”

For Time:

3000m Row