Workouts 11/16 - 11/22

Updated: Nov 17, 2020

Monday 11/16


Review Movements & Warm up to Working Weight for the Workout. 

(should be the same weight for all barbell movements)


AMRAP3 x 5 (5 Rounds)

5-10 Pull-Ups (Kips ok!)

10 Barbell*

*1MIN Rest (all rest after 3 mins together)


Barbell Work:

Round 1: Deadlifts

Round 2: Hang Power Cleans

Round 3: Front Squats

Round 4: Clean & Jerks

Round 5: Thrusters


Then


Core Circuit - Coaches Choice


MODS: Ring Rows can be subbed for pull-ups, DB or KBs can be used for the “barbell” movements




Tuesday 11/17


EMOM30

MIN1: 100m (Run/Row/Ski) > 10 Burpees > 10 Cals AD

MIN2: 20 Renegade Rows > Plank Shoulder Taps

MIN3: :30 Pull-Ups > Ring Rows > DB/KB Bent Rows

MIN4: 10-15 DB/KB Strict Press > Push-Ups

MIN5: :30 DUs > Single Unders or Mimic hops

You should be working around :30 for each including the non-timed movements in order to get rest, so modify in needed.


MODs: Noted above


Wednesday 11/18


6 rounds:

:30 on / :30 off