Programming November 26th - December 2nd

Monday - November 26

4 minute AMRAP

500m row

40 Wallballs s(30/20) f(20/14)

30 Toes to bar f(knee to waist)

20 Burpees to plate

10 Ring Muscleups f(Pullups)

****Rest 1 minute*****

8 minute AMRAP

500m row

40 Wallballs s(30/20) f(20/14)

30 Toes to bar f(knee to waist)

20 Burpees to plate

10 Ring Muscleups f(Pullups)

****Rest 2 minutes*****

12 minute AMRAP

500m Row

40 Wallballs s(30/20) f(20/14)

30 Toes to bar f(knee to waist)

20 Burpees to plate

10 Ring Muscleups f(Pullups)

Tuesday - November 27

12 min to find a heavy:

3 Position Squat Snatch (High hang, above knee, floor)

+

AMRAP 12

4-8-12-16-20-…

Alternating DB Snatch s(50/35) f(35/20)

Elevated Ring Rows f(from floor)

**Bike 10/7 cals between each round**

Wednesday - November 28

5 Rounds for time

15 Hang Squat Cleans s(135/95) f(95/65)

30 Pushups

**courtesy Crossfit.com**

Thursday - November 29

AMRAP 25

16 DBall Surrenders s(100/70) f(70/50)

100’ DBall Bear Hug Carry

15/12  cal row

5 Wall runs f(3 reps)

8 strict pullups f(4 reps)

15/12 cal bike

Friday - November 30

NFT

10-1

Deadlift s(235/165) f(165/115)

Bench Press s(155/115) f(115/75)

Power Clean s(115/75) f(85/55)

Saturday - December 1

25 min Partner AMRAP

Buy In: 50 Curtis P s(50/35) f(35/20)

In remaining time AMRAP:

20 chest to bar f(pullups)

30 DB Thrusters s(50/35) f(35/20)

400m run together

Sunday - December 2

Get outside and be rad!

Accessory:

Strength: 

4 Sets NFT 

8-10 per leg DB Reverse Lunge + RDL 

8-10 Seated Arnold Press

8-10 per arm DB SeeSaw Row

Aerobic:

Assault Bike

60 seconds work

60 seconds rest

4 sets at 60% effort

4 sets at 70% effort

4 sets at 80% effort

4 sets at 90% effort

Gymnastics:

4 rounds NFT

Accumulate 30 seconds Ring Support Hold

10 steps each way lateral HS Walk

30 Hollow Rocks

+

Accumulate 2:00 each for the following:

Arms Extended Plank

Right Side Plank

Left Side Plank

Superman

** partition as needed**

Videos

Lunge + RDL: https://youtu.be/td6-HoWvt9c

Seated Arnold Press: https://youtu.be/R-RTgOxrj88

DB SeeSaw Row: https://youtu.be/Vn21SBrAuVc

Ring Support: https://youtu.be/kONbxg4kzkE

Lateral HS Walk: https://youtu.be/N2QNWiQie-A

Luke Espe