Mobility: Hips/OH Pos
A: 5-4-3-2-1-1
OHS
B: For Time
“Nancy”
5 Rounds
400 m Run
15 OHS 95/65
C: 100 AMSU or 50 GHD Sit Up
Monthly Archives: November 2017
“Wear Pink”
“Happy Birthday Jill”
Mobility: Hips/L and T Spine
A: 5-4-3-2-1-1
Back Squat
B: 9 min EMOM
1) 18/15 Cal Row
2) 25 Wall Ball 20/14
3) 10 Deadlift 275/185
C: 9 min EMOM
1) 18/15 Cal Air Bike
2) 25 KBDLHP 70/53
3) 10 Burpee Box Jump Over 24/20
Wednesday 11-29
Tuesday 11-28
Mobility: Hips/L and T Spine/Lats
A: 3 Rounds
10 R/L Single Arm Ring Row
10 R/L DB/KB Bent Over Row
10 Strict Supinated Pull Up
B: 5-4-3-2-1-1
Power Clean
C: For Time
5-4-3-2-1
Power Clean 205/135
25-20-15-10-5
Pull Up
* 5 Power Clean and 25 Pull Up, then 4 Power Clean and 20 Pull Up and so on until last Pull Up.
Monday 11-27
“Happy Birthday Nate”
Mobility: Calves/Hips/Lats
A: 5-5-3-3-1-1
Front Squat
B: 10 min EMOM
Odd: 5 S2OH + 5 Front Squat + 5 S2OH 95/65
Even: 50 DU
* 2 Burpee before starting every minute
C: 10 min AMRAP
30 DU
20 OH Plate Lunge 45/25
10 Burpee Plate Jump
Friday 11-24
In teams of two with one partner working at a time….
Partner Deck of Cards For Time
❤️ = Hang Clean 135/95
♠️ = Pull Up
♦️ = S2OH 135/95
♣️ = Box Jump 30/24
Aces = 400 m Run (Each)
Joker = 50 Cal Row
Thursday 11-23
“Happy Thanksgiving”
“Turkey Trot”
3 mile Run
After the run, enjoy the day with your loved ones…
Wednesday 11-22
“Wear Pink”
In teams of two with one partner working at a time…
Move through each workout as a team, change out weights and move to next workout immediately after finishing each one…
A: Diane
21-15-9
Deadlift 225/155
HSPU
Grace
30 Clean and Jerk 135/95
Karen
150 Wall Ball 20/14
16.5
21-18-15-12-9-6-3
Thruster 95/65
Bar Facing Burpee
Randy
75 Snatch 75/55
Tuesday 11-21
Mobility: Calves/Hips/Lats
A: 8 min AMRAP
5 Pull Up
10 Push Up
15 Air Squat
B: 4 x 400 m Run
1 min Rest between
* 25 Speed Split Lunge before each run
C: 15 min EMOM
1) 5 Hang Squat Clean 155/105
2) 15 C2B
3) 15 Burpee
