NOVEMBER 21-27, 2022

MONDAY, NOVEMBER 21

STRENGTH

TEMPO CLOSE GRIP BENCH PRESS

6-5-5-4

3 ROUNDS

10 KBS 2/1.5PD

10 LATERAL BURPEE OVER ROWER

ROW 300/240M

REST 2 MIN BETWEEN SETS

 

TUESDAY, NOVEMBER 22

FOR TIME

100-80-60-40-20

DOUBLE UNDERS

50-40-30-20-10

SIT UPS

25-20-15-10-5

MBC

 

WEDNESDAY, NOVEMBER 23

STRENGTH

15 MIN TO FIND

1RM JERK

4 ROUNDS

10 DB SNATCH (R) 50/35

10 DB SNATCH (L)

10 RENEGADE ROWS (R)

10 RENEGADE ROWS (L)

 

THURSDAY, NOVEMBER 24

THANKSGIVING DAY

TURKEY GONE BAD

3 ROUNDS

MIN 1: BIKE

MIN 2: BAR FACING BURPEE

MIN 3: THRUSTERS 95/65

MIN 4: TTB

MIN 5: CAL ROW

MIN 6: REST

 

FRIDAY, NOVEMBER 25

EVERY 3 MIN X 5

200M RUN

10 BOX JUMPS 30/24″

10 RING DIPS

 

SATURDAY, NOVEMBER 26

HARD CINDY

20 MIN AMRAP

5 WEIGHTED PULL UPS 35/25

10 PUSH UPS (FEET ON BOX 30/24″)

15 WEIGHTED AIR SQUATS 45/35# PLATE

 

SUNDAY, NOVEMBER 27

EMOM 16

1: CAL SKI 15/12

2: 15 DBL KB SUMO DL 2/1.5PD

3: 150FT FARMER CARRY

4: REST

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