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Archive | November, 2017

Thursday November 30, 2017

Workout of the Day:
AMRAP in 15 Minutes of:
6 Power Snatches (135/95)
8 Toes to Bar
Run 200 Meters

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Wednesday November 29, 2017

Workout of the Day:
Every minute on the minute for 8 minutes: Squat Clean x 2 reps.
Then:
For Time:
8 Squat Cleans (185/125)
16 Burpees
24 Kettlebell Swings (70/53)
32 Walking Lunges
40 Handstand Push-Ups
32 Walking Lunges
24 Kettlebell Swings (70/53)
16 Burpees
8 Squat Cleans (185/125)

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Tuesday November 28, 2017

Workout of the Day:
Warm Up:
Run 400 Meters
22 Strict Pull-ups
Then:
4 Rounds for Time:
Run 400 Meters
15 Chest-to-Bar Pull-ups

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Monday November 27, 2017

Workout of the Day:
Shoulder Press: 3-3-3-3-3
Then:
5 Rounds of:
1 Minute of Wall Balls (20/14)
1 Minute of Box Jumps (24/20)
1 Minute of Dumbbell Snatches
*Rest 1 minute between rounds
Score is total reps

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Saturday November 25, 2017

Workout of the Day:
In teams of two, with one partner working at a time, alternate movements to complete as many rounds as possible in 18 minutes of:
Run 400 Meters
15 Clean & Jerks (95/65)
10 Burpee Pull-Ups

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Friday November 24, 2017

Workout of the Day:
For Time:
18-15-12-9-6-3
Overhead Squats 95/65
Toes-to-Bar
Box Jumps 24/20

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Thursday November 23, 2017

Workout of the Day:
Every minute on the minute for 8 minutes: 1 Power Clean + 1 Push Press
Then:
For time:
21-15-9 reps for time of:
Power Cleans 135/95
Handstand Push-ups

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Wednesday November 22, 2017

Workout of the Day:
“Active Recovery”
5 Sets for times of:
Run or Row 400 meters
20 Air Squats
40 Double unders
Rest 2 minutes between rounds.

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Tuesday November 21, 2017

Workout of the Day:
Tabata Row
Rest 1 Minute
Tabata Push Press (75/55)
Rest 1 Minute
Tabata Sit-Up
Rest 1 Minute
Tabata Power Snatch (75/55)
Rest 1 Minute
Tabata Burpee
*Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata
score is the total of lowest number reps from each interval.

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Monday November 20, 2017

Workout of the Day:
Front Squat 3-3-3-3-3 at 70-75% of 1 Rep Max
Then:
3 Rounds for Time:
Run 800 Meters
30 Wall Ball Shots
25 Pull-ups

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