Workouts for 11/23 - 11/29

Monday 11/23


30MINS for Quality


Shoulder to Overhead

(Strict, Push-Press, Push Jerk)


10 Rounds or 15MIN x 2-4 Reps each round

Rest 1-2MINS between sets


Bent Rows


10 Rounds  or 15MIN x 2-4 Reps each round

Rest 1-2MINS between set


*Ascend as you go or stick to a static weight and work on form


Then


Core Circuit - Coaches Choice


MODs: DB/KBs can also be used for this workout. 



Tuesday 11/24


E4MIN x 4 

10 Cals

10 Hang Cleans

10 Front Squats

Max Plank Hold in remaining time

*1MIN rest between rounds*


Then 


3 Rounds NFT

10 Push-up + Side Plank 

(Alternate between sides each rep (5 on each side)


10 KB/DB Snatch + Windmill

(Alternate between sides each rep (5 on each side)


10 Single Arm Box (or Plank) DB/KB Rows (5/5)