Monthly Archives: November 2016

Wednesday – November 30, 2016

Core
EMOM 10
:40 On :20 Off
Odd: Handstand Shoulder Taps
Even: Candlesticks

Strength
10-9-8-7-6-5-4-3-2-1
Deadlift
Bench Press

BOOTCAMP
4 Rounds:
Run 400m
10 Bul. Split Squat /side

1 Round:
5:00 Jump Rope
50 KB Swings

Tuesday – November 29, 2016

AMRAP 3:
21 Squats 95/65
21 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00

AMRAP 3:
18 Squats 115/75
18 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00

AMRAP 3:
15 Squats @135/95
15 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00

AMRAP 3:
12 Squats @155/105
12 Over-the-Erg Burpees
Max Calorie Row

Score = total calories after all 4 rounds.

BOOTCAMP
3 Rounds:
20 Cal Bike
40 Hanging Leg Raises

3 Rounds:
20 Push-ups
40 Lunges

Monday – November 28, 2016

Weightlifting
15:00 TBT
3RM Snatch

Conditioning
AMRAP 15:00
30 Double / 60 Single Unders
15 Power Clean @115/75
30 Double / 60 Single Unders
15 Toes-to-Bar

BOOTCAMP
2 Rounds:
25 Slamballs
25 Burpees Box Jumps

3 Rounds:
25 Slamballs
50 Sit-ups

Saturday – November 26 2016

7:30 Endurance Class
3000m Row
3 mile Run
300 Double Unders

8:30 Competition Class

21-18-15-12-9-6-3
Calorie Bike
Strict Pull-up

21-18-15-12-9-6-3
Calorie Row
Strict Press 75/55

9:30 Class
Teams of 3
5 Rounds:
800m Run
90 Calorie Bike
30 1-Arm KB/DB Snatch