Workouts for 11/26-12/1/2018

Monday, November 26

PLUMBING / VENTILATION

3 Rounds:
200m Run
16 DB Snatch (Fit: 35/20#, RX: 50/35#)

1 Minute Rest

4 Rounds:
10 Toes-2-Bar (Fit: Hanging Knee Raises)
15 Tuckups

1 Minute Rest

5 Rounds:
30 Double-Unders (Fit: 80 Singles)
10 Calorie Bike


Tuesday, November 27

STRENGTH

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

PLUMBING / VENTILATION

3 Rounds For Time:
15 Power Snatch (Fit: 55/35#, RX: 75/55#)
500m Row
10 Toes-2-Bar (Fit: Hanging Knee Raises)
500m Row
15 Overhead Squats (Fit: 55/35#, RX: 75/55#)


Wednesday, November 28

SQUAT ENDURANCE

12 Min EMOM:
Min 1: 12 Goblet Squats (Fit: 53/35#, RX: 70/53#)
Min 2: 12 Lunges w/ DBs in Front Rack (Fit: No Weight, RX: 35/20#)

VENTILATION / PLUMBING

15 Min AMRAP:
15 Deadlifts (Fit: 115/85#, RX: 155/105#)
12 Burpees Box Jumps (Fit: 20/16", RX: 24/20")
3 Bar Muscle-Ups (Fit: C2B or Jumping Chest-2-Bar/Ring Rows)


Thursday, November 29

PLUMBING

4 Rounds For Time:
50 Air Squats
35 Situps
20 Pushups (Fit: Box Pushups)
10 Strict Pullups (Fit: Banded Pullups or 20 Ring Rows)

PLUMBING / VENTILATION

40s Max Thrusters (Fit: 75/55#, RX: 95/65#, FB: 115/75#)


Friday, November 30

PLUMBING / VENTILATION

"Helen"
3 Rounds:
400m Run
21 KBS (Fit: 44/26#, RX: 53/35#)
12 Pullups (Fit: 21 Jumping Pullups)

PLUMBING / PLUMBING

4 Rounds Not For Time:
Max Unbroken Strict Knees To Elbows (Fit: Knee Raises)
50 Double-Unders (Fit: 90s Double-Under Practice)


Saturday, December 1

CONDITIONING

Partner Workout For Time: (35 Minute Timecap)
300 DB Thrusters (Fit: 35/20#, RX: 50/35#)
*Every 3 minutes: 200m Run*