Workouts for the Week: November 26 - December 1

Monday, November 26th

Workout: “Bane” - For Time - With a Partner

60 Handstand Pushups
25 Ring Muscleups (30 pullups)
15 sets of “Macho Man” - Relay Style

Macho Man = 3 Power Cleans, 3 Front Squats, 3 Push Jerks (185/135)

!Cashout!

40 Renegade Rows


Tuesday, November 27th

Workout: For Time

1 Mile Run

-Into-
20-18-16-14-12-9
Med Ball Cleans
Med Ball Situps

-Into-
1 Mile Run


Wednesday, November 28th

Strength: 15 Minute Squat Snatch Wave

Minute 1 – 1 Rep @ 74%
Minute 2 – 1 Rep @ 77%
Minute 3 - 1 Rep @ 80%

*If these percentages will not be a struggle, complete 4 Barbell Burpees at the top of the minute before completing the Snatch.

Workout: For Time

21-15-9
Push Press (95/65)
Overhead Squats
Toes to Bar (1:1 Knee Tucks)


Thursday, November 29th

Bring a Friend Day

Workout: As Many Rounds as Possible in 15 Minutes

200m Row
10 Dumbbell Thrusters
10 Burpee Box Jumps


Friday, November 30th

Workout: 3 Rounds for Time

27/20 Calorie Row
21 Wall Balls
9 Deficit Handstand Pushups (Using 45 lb. plates)

!Cashout! - Time permitting and if you missed this one last week!

7 minutes: As many Rounds as Possible
4 Barbell Rollouts
8 Weighted Russian Twist
10 Weighted Sit Ups
12 Plank Transitions


Saturday, December 1st

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

5 Chest to Bar Pullups
10 Bar Facing Burpees
15 Deadlifts (155/105)