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

 

La 13.11.

Pre workout:

2 Muscle Snatch + 3 Power Snatch + 1 Overhead Squat

Ringer 1 & Ringer 2

FOR TIME
30-20-10

  • Calorie Bike
  • Toes-to-Rings

– Rest 1:00

15-10-5

  • Burpee-to-Target
  • Overhead Squats (60/42,5)

 

Pe 12.11.

4 ROUNDS FOR TIME
Run 1200m – Rest 2:00

Scaling

  • Run -> Distance, Bike (Double Distance), Row (1200/900m)

 

To 11.11.

Lepo

 

Ke 10.11.

AMRAP 20
25 Pull-ups
50 weighted Good mornings (20/15)
75 Double Unders
100m KB Farmer Carry (24/16)
– Use two KBs for the farmer carry

 

Accessory:

ACCUMULATE

30 Back Extensions

30 DB Side Bends

 

Ti 9.11.

Partner workout

FOR TIME
90-70-50
Calorie Row
Alternating DB/KB Hang Snatches (22,5/15)

 

Ma 8.11.

PRE-WORKOUT
2 Sets for Reps:

1:30 Max Rep Wall Balls

– Rest 1:30

 

4 ROUNDS FOR TIME
28 Single-Leg Squats
15 Power Cleans (52,5/35)

 

Su 7.11.

Lepo

 

La 6.11.

pre workout:

  • 3 Sets:
  • 1:00 Push-ups
  • 1:30 Rest

7 Sets For Reps:

  • :30 Floor Press
  • :30 Hand Release Push-ups
  • 2:00 Rest