Workouts for 11/12-11/17/2018

Monday, November 12

SQUAT ENDURANCE

Fit: 12 Min EMOM:
Min 1: 12 Goblet Squats
Min 2: 12 Lunges

RX: 3x8 Bulgarian Split Squats

FB: 20 Rep Back Squat

VENTILATION / PLUMBING

"Armistice"
11 Minute AMRAP:
11 Power Cleans (Fit: 95/65#, RX: 135/95#)
11 Burpees Over Bar (Fit: Bodybuilders)
19 Deadlifts (Fit: 95/65#, RX: 135/95#)
18 Pullups (Fit: Jumping Pullups)


Tuesday, November 13

STRENGTH

Strict Press:
2x8, 1x Max Reps (everyone starts here)
2x5, 1x Max Reps
2x3, 1x Max Reps
2 Minute Rest Between Sets

VENTILATION / PLUMBING

2 Rounds For Time:
50 Double-unders (Fit: 150 Singles)
600m Run
20 Hang Clean & Jerk (Fit: 55/35#, RX: 75/55#)
750m Row
15 Toes-2-Bar (Fit: Hanging Knee Raises)
Rest 5 Minutes


Wednesday, November 14

CONDITIONING

3 Rounds For Time:
1 Min Max Toes-2-Bar (Fit: Hanging Knee Raises)
Rest 1 Min
1 Min Max Pushups
Rest 1 Min
1 Min Max Front Squats (Fit; 75/55#, RX: 95/65#, FB: 115/85#)
Rest 1 Min
1 Min Max Strict Pullups (Fit: Ring Rows)
Rest 1 Min

PLUMBING / VENTILATION

200m Sprint For Time