WORKOUTS 11/20-11/26

MONDAY

Conditioning

TEAM UP

Score Reps

EMOM 10

45 sec Row

45 sec Burpee

TEAMS of 2

Athlete 1: row

Athlete 2: Burp

Score: total of all

Total cals + all burps

Metcon

Metcon

Score Rounds and Reps

AMRAP 10

5 Deadlift 155/105

3 Hang power clean 155/105

100M Run

*BB work is complex

TUESDAY

Metcon

AMRAP 30

20 Dumbell power snatch 50/35

6 Shuttle runs (25′)

20 Toes to bar

6 Shuttle runs (25′)

20 Wallballs 20/14

6 Shuttle runs (25′)

WEDNESDAY

Weightlifting

HEAVY DAY PRESS TO MAX PUSH

Score Weight

8 SETS

5 Shoulder press followed
MAX Push press
65% of 1RM
Same weight
2-3 MIN REST

THURSDAY

THANKS GIVING HOUR! 9AM

Metcon

GOBBLE WOBBLE

9 AM IS THE ONLY CLASS TODAY!

FRIDAY

Overhead Squat

5X3
Start @ 60%
add 5%
rest 2 mins

Metcon

Randy Plus- Wheel WOD 23′ Event

Score Time

3 Rounds

400M Row

25 Power snatches 95/65

TC 12

SATURDAY

OPEN GYM 8:15am

TEAM WOD 9:15am

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