Workouts for the Week: November 19 - November 25

Monday, November 19th

Workout: For Time - With a Partner

21-15-9
Clean and Jerks (135/95)
Burpee Box Jumps (30/24)

15-12-9
Clean and Jerks (155/105)
Burpee Box Jumps

12-9-6
Clean and Jerks (185/125)
Burpee Box Jumps

!Cashout! As Many Rounds as Possible in 7 minutes

4 Barbell Rollouts
8 Weighted Russian Twist
10 Weighted Sit Ups
12 Plank Transitions 


Tuesday, November 20th

Strength: 5x5 @ 65-75% - One Set Every Two Minutes

Front Squats

Workout: “Smooth Criminal” - As Many Rounds as Possible in 15 Minutes - Courtesy of Bergeron

60 Double Unders
30 Wall Balls
15 Deadlifts (245/165)


Wednesday, November 21st

Holiday Schedule: 6:30pm class canceled

Strength: 8x4 - One Set Every Two Minutes

Snatch

Workout: For Time

2-4-6-8-10
Toes to Bar
KB Thrusters (2/1.5)

200m Row between each set


Thursday, November 22nd

Thanksgiving Throwback

Holiday Schedule: All regular classes and open gym canceled. One class at 8:00am.

Workout: As Many Rounds as Possible in 20 Minutes - With a Partner

20 Handstand Pushups
40 Dumbbell Snatch (50/35)
60 Calorie Row


Friday, November 23rd

Holiday Schedule: All regular classes and open gym canceled. One class at 8:00am.

Workout: For Time - With a Partner

60 Front Squats (95/65)
1 Mile Run
80 Pullups
1 Mile Run
100 Barbell Burpees


Saturday, November 24th

Holiday Schedule: Back to regular schedule.

Workout: As Many Rounds as Possible in 16 Minutes

5 Med Ball Cleans
8 Pushups
13 KB Swings (1.5/1)


SUNDAY, NOVEMBER 25TH

Sunday Mobility with Coach Katie - 9:30am to 10:30am

A morning of active recovery and exploring different ways to stretch and flex our hard worked muscles.