Programming November 19th - 25th

Monday - November 19th

In 12 Minutes find a heavy:

3 Position Squat Clean

Hi Hang + Above the Knee + Floor

+

“Aggro Crag”

12 Minute AMRAP

12 T2B f(anchored Abmat Situps)

9 Burpees to Plate

6 D-Ball Over the Shoulder s(100/70) f(70/50)

Tuesday - November 20th

“Tropic Thunder”

50-40-30-20-10

Row Cals 

Double Unders x 2 f(x1)

AB Cals

Jump Squats (45/35)

Wednesday -  November 21st

“Regulators”

5 Sets - 3 Minute AMRAP

20/15 Cal AB

Max Rounds of Nate in Time Remaining

***Rest 3 Minutes b/t sets***

“Nate”

2 Muscle Ups 

4 HSPU

8 KB Swings (2/1.5pd)

“Scaled”

3 Pull-ups 

5 Pushups

7 KB Swings (1.5/1pd)

Thursday - November 22nd

CLOSED FOR THANKSGIVING 

Friday - November 23rd

“Kalsu”

For Time:

100 Thrusters s(135/95) f(95/65)

***Burpees OTM s(5) f(3)

Saturday - November 24th

“Sir Mix A Lot”

20 Minute Partner AMRAP

50 Cal Row 

40 DB Box Step Ups s(50/35) f(35/20)

30 Deadlifts s(225/155) f(185/125)

Sunday - November 25th

Get outside and be rad

Accessory Work

Strength- 

No Strength work on Holiday Week.

Aerobic:

10 Rounds for Max Cals

45 Second Row; Rest 15 Seconds

30 Second Row; Rest 30 Seconds

15 Second Row; Rest 45 Seconds

***Just keep a running clock, max calories at the end of the 10 Rounds***

Gymnastics:

No Gymnastics work on Holiday Week. 

Luke Espe