November 14
November 13, 2018
4×5 back squats @ 75-80%
10 min amrap:
2-4-6-8… alternating pistol squats
6-12-18-24… Double Unders (x3)
4×5 back squats @ 75-80%
10 min amrap:
2-4-6-8… alternating pistol squats
6-12-18-24… Double Unders (x3)
Tuesday:
6-4-2-6-4-2 push press
3 rounds:
75s max cals on bike
75s max toes to bar
75s max handstand pushups
Rest
*15s between movements
Reminder only 3 classes today 8-9:15-10:30.The gym will be open to come try one of the hardest workouts I have ever done. Happy Veterans Day!
Whitten
5rds
22 k.b. swings 70/53
22 box jumps 24/20
400 meter run
22 burpees
22 wallballs 20/14
10-8-6-4-2 front squats
For time:
27 wall balls #20/14
24 burpees
21 wall balls
18 burpees
15 wall balls
12 burpees
9 wall balls
6 burpees
3 wall balls
3 rounds (In teams of 2)
5 min. Amrap:
30/20 cals on bike
30 Kettlebell goblet lunges #70/53
Max reps of KB SDHP #70/53
*3 min. rest between rounds
10 power cleans #135/95
15 thrusters #135/95
20 C2B pullups
50 cal row
20 C2B pullups
15 thruster
10 power cleans
In teams of 2:
12 rounds (6 rounds each)
12/8 cals on the bike
12 burpees
*Partner completes full round before switch
Core cashout
1 DL @ 80% every 30 seconds x 5 min.
For time:
1200m Run buy-in then:
4 Rounds of:
12 deadlifts @bodyweight
48 double unders
1200m run buy-out
work up to a heavy 3 rep bench
12 min Amrap:
A ladder up of:
1-2-3… Strict pullups
2-4-6… Dumbbell box step ups #50/35 to a 24/20
3-6-9… Hand release pushups
1 snatch balance + 2ohs
10 min. amrap
6 power snatches 115/75
9 OHS 115/75
12/10 calorie row
