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
