Workouts for 11/30 - 12/6

Updated: Nov 30, 2020

Monday 11/30



3 Rounds:


600m (Flat Loop)

3 Rounds “Chief”


1 Round of Chief = 

3 Power Cleans > Hang Cleans 

6 Push-ups

9 Air Squats 


Then 


Core - Coaches Choice 


MODs: 600m is around 4MINs so insert cardio of choice here. It running outside 2MINs out and 2MINs back. DBs and KBs can be used here too. 



Tuesday 12/1


EMOM20

MIN1 :50 Max Cals

MIN2 :50 DB/KB Front Rack Hold

MIN3 :50 Lunge + Lunge + Air Squat

MIN4 :50 DB/KB Farmer Hold Teapots (alt sides each rep)


Core:

5 Rounds

:30 Slow Ring Mountain Climbers (Feet in Rings)

:30 Rest 

:30 Ring Plank 

:30 Rest 


MODs: MIN1, insert cardio of choice here if you don’t have a machine. If no rings for core just do on floor. 



Wednesday 12/2