November 25 -December 1, 2019

Monday

Muscle Up Drills

30-20-10

Burpee Pull Up

Alternating Pistols

 

Tuesday

15 Rounds For Time

9 Box Jumps 24/20

6 DB Snatch 50/35

3 Strict HSPU

 

Wednesday

0:00-10:00

50/35 Cal Row

40 Wallball 20/14

30 Push Up

20 V-Ups

10 Burpee Box Jump Over 30/24

15:00-25:00

10 Burpee Box Jump Over 30/24

20 V-Ups

30 Push Up

40 Wallball 20/14

50/35 Cal Row

 

Thursday

Back Squat

10-8-6-4-2

3 RNFT

10/side Banded Single Leg Hip Thrust

8/side Single leg Deadlift last weeks weight

6/side Box Step Ups heavier then last week

 

Friday

Tempo Strict Press @20X2

3×5 @ 50-60%

Grace

30 Clean And Jerks 135/95

 

Saturday

For Time

1 Round

100 Double Unders

30 Pushups

30 Toes to Bar

R2

2 Rounds

50 Double Unders

15 Pushups

15 Toes to Bar

R2

3 Rounds

33 Double Unders

10 Pushups

10 Toes to Bar

Sunday

Team of 2

AMRAP 20

600 – 400 – 200 m Row

150′ – 100′ – 50′ Bear Crawl

40 Wall Balls (20#/14#)

**Alternate volume/movements

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