MONDAY, NOVEMBER 20th

A.

Take 15 minutes to build to today’s 1-RM Clean

(or use the time to practice clean technique)

Diane

21-15-9

Deadlifts, 225# / 155#

Handstand Push-ups

TUESDAY, NOVEMBER 21st

A.

Five sets of:

Bench Press x 3 reps @ 20X1

Bent Over Barbell Row x 5 reps @ 21X0

B.

Against a two-minute running clock, complete the following:

400 Meter Run

Push-Ups x Max Reps

Rest two minutes between sets, and complete a total of four sets.

WEDNESDAY, NOVEMBER 22nd

A.

Four sets of:

Back Squat x 3 reps @ 30X1

Single-Arm Dumbbell Row x 8 reps each arm @ 2111

B.

For time:

Row 1000 Meters

immediately followed by…

Five rounds of:

10 Overhead Squats (115/75 lbs)

15 Pull-Ups

THURSDAY, NOVEMBER 23rd

Closed for Thanksgiving!

FRIDAY, NOVEMBER 24th

A.

Three sets for max reps of:

60 Seconds of Assault Bike (for Cals)

Rest 60 seconds

60 Seconds of DB Thrusters (50/35lbs)

Rest 60 seconds

60 Seconds of Toes to Bar

Rest 60 seconds

60 Seconds of Burpee Box Jump-Overs (24″/20″)

Rest 2 minutes

SATURDAY, NOVEMBER 25th

A.

Every 4 minutes, for 16 minutes (4 sets):

10 Ring Dips

20 KB Snatch (53/35lbs, 10 each arm)

30 Wall Ball Shots (20/14 lbs)

B.

800m Med Ball Run