112221-112621



Monday (Nov 22nd)


WORKOUT:

Every 3:00 x10 Rounds (30 minutes):

15/12 Cal Row

10 Burpees to touch

10 KB Swings @70/53lbs


Tuesday (Nov 23rd)


STRENGTH:

Bench Press

5 Reps @75% of 90%

3 Reps @85% of 90%

Max Reps @95% of 90%

*Rest as needed bt sets

**All percentages based off 90% of 1RM

***Shoot for 1-3 reps for the last set of max reps


WORKOUT:

For Time: (w/Partner)

150/120 Cal Bike

100 Power Cleans @135/95lbs

50 Muscle Ups

*25:00 Time Cap


Wednesday (Nov 24th)


STRENGTH:

Deadlift

5 Reps @65% of 90%

5 Reps @75% of 90%

Max Reps @85% of 90%

*Rest as needed bt sets

**Make sure to base percentages off 90% of 1RM

***Shoot for 5-10 reps for the max set


STRENGTH:

Every 0:30 x10:00:

1 Squat Snatch @75% of 1RM

*Pick a moderate weight that you are comfortable hitting for 20 reps!


WORKOUT:

3 Rounds For Time:

50 Dubs

20 DB Snatchs

20 Toe-to-Bar


Thursday (Nov 25th)


THANKSGIVING WORKOUT


For Time:

Angies House

20 Pull-Ups

20 Push-Ups

20 Sit-Ups

20 Air Squats

Helens House

400 Meter Run

21 Kettlebell Swings 53/35lbs

12 Pull-Ups

Frans's House

15 Thrusters 95/65lbs

Nancy's House

400 Meter Run

15 Overhead Squats 95/65lbs

Grace/Isabel's House

20 Ground-To-Overhead 95/65lbs

Kelly's House

400 Meter Run

30 Box Jumps 24/20in

30 Wall Balls 20/14lbs


Friday (Nov 26th)


NO CLASS

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