La 4.12.

5 Rounds For Time:
10 Box Jumps
15 Sumo Deadlift High Pulls (52,5/35)
20/15 Calorie Bike/ski/row/ab

 

Pe 3.12.

ACCESSORY
Accumulate:
20 DB Windmills
20 DB Turkish Get-ups

AMRAP 10:

  • 50 Double Unders
  • 100m DB Farmer Carry (16/12)

 

To 2.12.

Lepo

 

Ke 1.12.

Pre-Workout:
Build up with a 3-position power clean

 

”The Chief”
5 Rounds For Reps:
AMRAP 3:
3 Power Cleans (60/42,5)
6 Push-ups
9 Air Squats
– Rest 1:00 between rounds

 

Ti 30.11.

”Dunn”

AMRAP 19
3 Muscle-ups
1 Shuttle Sprint
6 Burpee Box Jump Overs (20/14”)
– 1 shuttle sprint = 5 yards out and back, 10 yards out and back, 15 yards out and back

 

Ma 29.11.

12 SETS FOR LOAD

3 Deadlifts

 

Su 28.11.

Lepo

 

La 27.11.

PRE-WORKOUT
KB Snatch and Clean & Jerk Practice

FOR TIME
400m Run
50 Russian KB Swings (24/16)
400m Run
50 Sit-ups
400m Run
50 Sit-ups
400m Run
50 Russian KB Swings

 

Pe 26.11.

FOR LOAD
5-5-5-3-3-3-2-2 Push Jerk
– Perform 50 double unders and 10 box step- ups after each set of push jerks. Rest as needed between sets.

 

To 25.11.

Lepo

 

Ke 24.11.

5 ROUNDS FOR CALORIES
AMRAP 2:

  • 3 Rope Climbs (15/10-ft.)
  • Max Calorie Row

– Rest 3:00 between rounds

 

Ti 23.11.

Pre workout:

DB Squat Clean practice

AMRAP 15

  • 10m Burpee Broad Jumps
  • 20 DB Front Rack Lunges (15/12,5)
  • 10 Toes-to-Bar

 

Ma 22.11.

Pre workout:

Build to a heavy hang power snatch + power snatch

”Randy”

FOR TIME
75 Power Snatches (35/25)

 

Su 21.11.

Lepo

 

La 20.11.

”Cindy”

AMRAP 20

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

 

Pe 19.11.

Pre workout:

For load:

2 hang split cleans

 

On a 12:00

4:00 Max Power Cleans (60/42,5) 4:00 Max Calorie Row
4:00 Max Double Unders

 

Ke 17.11.

PRE-WORKOUT
3 Sets For Reps:
1:00 Single-Leg Squats – Rest 1:30

5 SETS FOR LOAD

  • 7 Back Squats

 

Ti 16.11.

Pre workout:

  • 5:00
  • Shoulder Taps in Handstand

FOR TIME

  • 400m Run
  • 50 Sit-ups
  • 25 Bar Muscle-ups
  • 50 Sit-ups
  • 15 Bar Muscle-ups

 

Ma 15.11.

PRE-WORKOUT
For Load:
Tempo Strict Press

  • 5 Sets x 3 Reps

5 ROUNDS FOR TIME

  • 15 Deadlifts (102,5/70)
  • 15 Ring Dips

 

Su 14.11.

Lepo