Workouts for the Week: November 12 - November 17

Monday, November 12th

Workout: Monday Mash Up

7 Minutes to Find a 2 Rep Max Overhead Squat

18 Minutes to Complete

5 Rounds
50 Double Unders (100 Singles)
10 Overhead Squats (95/65)

In Remaining Time:
As Many Rounds as Possible
5 Chest to Bar Pullups
7 Handstand Pushups (7 Pike Pushups on a Box)
21 Air Squats

Tuesday, November 13th

Conditioning: Every Minute on the Minute for 16 Minutes - Courtesy of Spealler

Odd Minute: 20/15 Calorie Row
Even Minute: 20 Pushups

Workout: For Time

Dumbbell Ground to Overhead (50/35 - Two Dumbbells; Clean and Jerk or Snatch)
Burpee to Target

Wednesday, November 14th

Strength: Every 90 Seconds for 15 Minutes

1 Clean and Jerk

Workout: For Time

50/40 Calorie Row
30 Toes to Bar (1:1 Knee Tucks)
25 Squat Cleans (185/135)
30 Toes to Bar
50/40 Calorie Row

Thursday, November 15th

Bring a Friend Day - All Day

Workout: As Many Rounds as Possible in 15 Minutes

200m Row
10 Dumbbell Thrusters
10 Burpee Box Jumps

Friday, November 16th

Workout: For Max Bar Muscle Ups

4 Rounds: 3 Minutes of Work; 1 Minute of Rest
60 Double Unders (120 singles)
16 Dumbbell Box Step Overs
In Remaining Time: Max Effort Bar Muscle Ups

Saturday, November 17th
Hero Workout
”Rankel” - As a Team

Workout: As Many Rounds as Possible in 20 Minutes

6 Deadlifts (225/155)
7 Burpee Pullups
10 KB Swings (2/1.5)
200m Run (both partners)

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.