MONDAY, NOVEMBER 28
5 SETS
200M RUN
20 WALL BALLS 20/14
4 POWER CLEAN & JERKS 155/105
REST 1 MIN BETWEEN SETS
TUESDAY, NOVEMBER 29
4 SETS
1 :03 PAUSE BACK SQUAT
2 BACK SQUATS
AGON EVENT 1
ASCENDING LADDER X 8 MIN
4,8,12… CAL ECHO BIKE
4,8,12… ALT KB SNATCH 1.5/1P
50′ KB FRONT RACK LUNGE B/T EACH SET
WEDNESDAY, NOVEMBER 30
EMOM X 24
1: 4 SANDBAG CLEANS + 8 SANDBAG SQUATS
2: 50 DOUBLE UNDERS
3: 10 RING ROWS + 10 BJO’s 24/20
4: REST
THURSDAY, DECEMBER 1
EVERY 2:00 X 3 SETS
250/200M ROW
MAX HSPU
REST 1 MIN B/T SETS
EVERY 2:00 X 3 SETS
3 ROUNDS
250/200M ROW
MAX CTB PULL UPS
REST 1 MIN B/T SETS
FRIDAY, DECEMBER 2
4 SETS
5 BB PUSH PRESS
5 HEAVY DB STRICT PRESS L + R
AMRAP 8
8 TOES TO BAR
8 DB BURPEE BOX STEP UPS 35s/25s
SATURDAY, DECEMBER 3
8 ROUNDS EACH (YOU GO, I GO)
2 LEGLESS ROPE CLIMBS
4 BENCH PRESS 225/185
6 FRONT SQUATS 225/185
SUNDAY, DECEMBER 4
AMRAP 14
14 GROUND TO OH WITH PLATE
50′ HS WALK
28 SIT UPS
100′ PLATE PINCH CARRY (SWITCH HALFWAY)
