Workouts for 11/19-11/24/2018

Monday, November 19

PLUMBING / ELECTRICITY

25 Min AMRAP of 5-10-15-20-25-30...:
DB Front Squats (Fit: 25/15#, RX: 35/20#)
Hang Power Clean + Push Press DB (Fit: 25/15#, RX: 35/20#)
Pistols (Fit: Assisted W/ Box or Rings/Column)
Strict Pullups (Fit: Ring Rows)

PLUMBING / VENTILATION

25s Highest Wattage Bike


Tuesday, November 20

*No yoga*

STRENGTH

5 Rep Max Back Squat

VENTILATION / PLUMBING

18-16-14-12-10-8:
Thrusters (Fit: 55/35#, RX: 75/55#)
American KB Swings (Fit: 44/26#, RX: 53/35#)
200m Run


Wednesday, November 21

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

4 Rounds (60s Work, 30s Rest)
Calorie Bike
Single-Unders
Slam Balls (Fit: 30/20#, RX: 40/30#)
Situps


Thursday, November 22

*Happy Thanksgiving!! - 10a Class Only*

"The Gobbler"
For Time With Partner:
200m Run (Together)
100 Double-Unders (Fit: 300 Singles)
200m Run
100 Situps
200m Run
100 Pullups (Fit: Jumping Pullups)
200m Run
100 Wallballs (Fit: 14/10#, RX: 20/14#)
200m Run
100 Burpees (Fit: Bodybuilders)
200m Run
100 American KBS (Fit: 44/26#, RX: 53/35#)
200m Run
100 Second Plank (Together)
200m Run
100 Knees-2-Elbow (Fit: Hanging Knee Raises)


Friday, November 23

*10a Class Only*

For Time, Alternating Descending Ladder:
20-18-16-14-12-10-8-6-4-2 Calorie Row
10-9-8-7-6-5-4-3-2-1 Front Squats (Fit: 95/65#, RX: 135/95#, FB: 155/105#)


Saturday, November 24

VENTILATION / PLUMBING

4 Rounds For Time:
5 Burpee Pullups (Fit: Burpee Jumping Pullup)
10 Squat Cleans (Fit: 95/65#, RX: 115/75#)
15 Box Jump Overs (Fit: 20/16", RX: 24/20")
20 Sumo Deadlift High Pull (Fit: 95/55#, RX: 115/75#)

Cash-Out: 2000m Run