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Tuesday November 24, 2020 'Wednesday Workout'

Workout: 40 Minute AMRAP ***Once you finish 1 round the runs turn to 200m instead of 400m***

Teams of 2!

400m Run

80 KB Swings (53/35)

60 Situps

400m Run

80 Goblet Squats

60 Situps

400m Run

80 Pullups

60 Situps

400m Run

80 Power Snatch (75/53)

60 Situps

400 Run

80 Front Rack Lunges (75/53)

60 Situps

Tuesday November 24, 2020 'Tuesday Workout'

Strength: Bench Press 10-8-6-4-2

Workout: 23 Minute AMRAP (As Many Rounds As Possible)

Teams of 2!

1000m Row

60 Calorie Assault/Echo Bike

100 Double Unders

Sunday November 22, 2020 'Monday Workout'

Strength: Thruster 10-8-6-4-2 **Off Rack**

Workout: 12 Minute AMRAP (As Many Rounds As Possible)

16 Wallballs

12 Deadlifts RX(115/73) RX+(155/103)

8 Hang Power Cleans RX(115/73) RX+(155/103)

4 Push Jerks RX(115/73) RX+(155/103)

Thursday November 19, 2020 'Friday Workout'

Strength: Front Squats 10-8-6-4-2

Workout: For Time

400m Run Buy in,

30-20-10 Power Snatches RX(75/53-95/63-115/73)RX+(95/63-115/73-135/93)

15-10-5 Lateral Burpee over Barbell

30-20-10 Air Squats

400m Run Buy out

**You only run at the beginning and the end of the workout**

Thursday November 19, 2020 'Thursday Workout'

Strength: Deadlift 10-8-6-4-2

Workout: 16 Minute AMRAP (As Many Rounds As Possible)

40 Strict Situps

30 Step ups (20″/16″)

20 Cals on Row/Dyne/Erg

10 Dips on rings or stationary dip bar RX+(Muscle up to dips)

Tuesday November 17, 2020 'Wednesday Workout'

Workout: For Time

Teams of 2!

1 Mile run Buy in then,

4 Rounds of

20 DB Single Arm Thruster (50/35)

20 Pull ups

then,

4 Rounds of

40 DB Goblet Squats (50/35)

40ft Handstand walk (10ft increments) or 4 Wall walks

then,

1 Mile run Buy out

Tuesday November 17, 2020 'Tuesday Workout'

Strength: Strict Press 10-8-6-4-2

Workout: 15 Minute AMRAP (As Many Rounds As Possible)

4 Power Cleans RX(135/93) RX+(165/115)

8 Toes To Bar

24 Double Unders

Sunday November 15, 2020 'Monday Workout'

Strength: Back Squats 10-8-6-4-2

Workout: 22 Minute AMRAP (As Many Rounds As Possible)

Teams of 2!

100 Calorie Row/Dyne/Erg

75 Situps

50 Wallballs

25 Push ups

Thursday November 12, 2020 'Friday Workout'

Strength: Split Jerks 4×2

Workout: For Time

33-27-21-15-9 Wallballs (20/14)

10 DB Floor Presses (50/35)

then,

10 Alternating DB Snatches (50/35)

33-27-21-15-9 Air Squats

Thursday November 12, 2020 'Thursday Workout'

Strength: Deadlifts 5×3

Workout: 4 Rounds of “Fight Gone Bad” Style

1 Minute at each Station

Situps

Russian KB Swings (53/35)

Renegade Rows (50/35)

Step ups (24″/20″)

Cals on Row/Dyne/Erg

**No 1 min rest…**