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

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