30/11/20 A. Warm Up 2 RDS 400m run 10 Single DB Deadlift (10+10) 5 Squat progression 5 sit ups B. For max cal on the Row/AB/BikeErg 25’ max effort Every 5’: 30 wheigthed Sit-Ups @15/10 18 “Uneven” Dumbbell Deadlifts (9/side)* *means: two...
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28/11/20 A.Warmup 9’ EMOM 1) 30” Air Squat 2) 30” DB DL@2×22.5/15 3) 30” Single DB Hang Power Clean & Jerk Alt B. For Time (30’ T.C) 800m Run 30 burpees Box Jump Overs @60/50 800m Run 30 DB Power Clean & Jerk @2×22.5/15 800m...
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27/11/20 A.Warmup 10 reps per side/ex -KB Back hang head rotate -KB Back Hang goog morning -KB Around the world dx+sx -KB Halo dx+sx -KB squat bottom slide dx+sx -KB Squat bottom biceps -KB dead hang arm rotate -KB DL -KB Russian Swing B. For...
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26/11/20 A.Warmup 3 RDS 60” Row 30’’ russian swing 30” Jump on plate 30” GTOH plate B. 25’ EMOM Alt for cal/reps Ist – :30s row/AB 2nd – :30s Burpees 3rd – :30s alt KB Press@24/16 4th – 30s row/AB 5th – :30s of Alt...
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25/11/20 A. Warm Up 3 RDS empty BB 5 Clean Grip Deadlifts 5 Muscle Cleans 5 Front Squats 5 Hang Power Cleans 5 Push Presses 5 Back Squat 5 Push Press BHTN B. Squat Density 8’ EMOM Alt for max reps min 1- 7 Front Squat @60/40 min 2- 12 Back Squat...
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24/11/20 A. Warm Up 2 RDS 30” DU 30” circle arms rotation forward 30” DU 30” circle arms rotation backward 30” shoulder taps B. strict density For max reps: 90” of Strict Press @40/25 30” rest 60” of Strict Press 30” rest 30 “of Strict Press C...
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23/11/20 A. Warm Up 5’ easy run then 3 rds 20” air squat 20” reverse lunges 20” squat progression B. 3 RDS 2’ AMRAP 18/15 Cal AB/Row/BikeErg max reps of lunges w/DB 1’ rest 1° set: farmer carry @2×22.5/15 2° set: front rack 3° set: oh...
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21/11/20 A. 3 RDS For Time (8’ T.C.) 1000m Row 25 Burpees 20 Push Press @50/35 B. Core 3 RDS 30” Wheigthed Russian Twist 10” Rest 30” Flutters Kicks 10” Rest
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20/11/20 A. 9’ AMRAP 60 DU 50 Air Squat 15 Burpees 2’ Rest B. 7’ AMRAP 7 Deadlifts 7 Front Squats 7 Shoulder to Overhead @40/25 2’ Rest C. 7’ AMRAP 7 Bent-Over Rows 7 Hang Power Cleans 7 Thrusters @40/25
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19/11/20 A. Warm Up 2 RDS 90” Bike/Row 60” Plank from push up position 30” of Kettlebell Full + Quarter Squats 30” Kettlebell Goblet Hold @parallel B. 24’ EMOM Minute 1: 15/12 Cal Row/AB Minute 2: 16 Kettlebell Alternating Arm Thrusters Minute 3...
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18/11/2 A. For max reps 15’ EMOM Minute 1: 30” of American Swing @24/16 Minute 2: 30” Of KB Clean & Jerk Alt Minute 3: 30” Snatch Alt B. 3 RDS 4’ AMRAP 50 DU 20 1 KB@24/16 Box Step-Ups @60/50 1’ Rest
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17/11/20 A. For max cal 2 RDS 5’ Row/AB/BikeErg 1’ Rest B. 17’ AMRAP 30 Cal Row or Assault Bike 20 Deadlift @60/40-50/35 10 Hang Squat Clean 5 STOH
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