Monday 20201130

Announcement

Happy Birthday Nicole Lee!!!

Warm-up (No Measure)

4 SETS

6 Up-Downs
6 Single DB Front Squat
6 Ring Rows*

*Rounds 3 and 4 athletes can perform 3-5 Strict Pull-Ups

Strength – Back Squat (1×2 / 1×2 / 1×2)

BACK SQUAT

1×2 @ 80% (Moderate) of 2RM
1×2 @ 85-90% (Mod-Heavy)
1×2+ @ 95% (Heavy)*

*As many reps as possible w/o failure…no more than 4-6.

(Score is Weight)

Workout – Metcon (Time)

3 ROUNDS FOR TIME

25 DB Front Squats (50/35)|(35/20)
15 Chest to Bar Pull-Ups
10 DB Up-Down

(Score is Time)

Sunday 20201129

Warm-up (No Measure)

AMRAP x 8 MINUTES

100m Jog
20 Jumping Jacks
20 Mountain Climbers
10 Squat Jumps
10 Box Step-Ups

Strength – Metcon (Weight)

3 SETS FOR QUALITY

8/8 Bulgarian Split Squats*
10 Decline Tempo Push-Ups (31X1)**

*Keep Loading Moderate

**Feet on (1) or (2) 45# Plates

(Score is Weight)

Workout – Metcon (AMRAP – Reps)

3 SETS FOR REPS

1:00 – Max Back Rack Lunges (95/65)|(65/45)
1:00 – Max “Perfect” Push-Ups*
1:00 – Max Box Jumps (30/24)|(24/20)
1:00 – 150m Sprint

-Rest 1:00 b/t Sets-

*1111 Tempo on Push-Ups

(Score is Reps)

Saturday 20201128

Announcement

Happy Birthday Jennifer Woo!!

Warm-up – Warm-up (No Measure)

AMRAP x 10 MINUTES*

400m Run
10 Inchworms w/ Push-Up
10 Alt. V-Ups
10 Up-Downs
10 Scap Pull-Ups

Easy, For Quality Pace!

Workout – Metcon (Time)

FOR TIME*

10 Jerks (155/105)|(115/75)
30 Burpees
20 Jerks
40 Toes to Bar
30 Jerks
50 Up-Down Over Bar

*Option for Push or Split Jerk.

(Score is Time)

Partner Workout Option – Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

20 Jerks (155/105)|(115/75)
60 Burpees
40 Jerks
80 Toes to Bar
60 Jerks
100 Up-Down Over Bar

*P1 works while P2 rests, split up the reps as needed. Option for Push or Split Jerk.

(Score is Time)

Friday 20201127

Announcement

Happy Birthday Scott Lenhart!!!

Warm-up – Warm-up (No Measure)

AMRAP x 8 MINUTES

100m Run
20 Single Unders*
5 Clean Grip Deadlifts
5 Hang High-Pulls
5 Hang Power Cleans
10 Elbow Punches

Workout – “BOGO” (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

400m Run
10 Hang Power Cleans (135/95)|(95/65)
50 Double Unders
200m Run
5 Hang Power Cleans
25 Double Unders

(Score is Rounds + Reps)

Optional Finisher – Metcon (Time)

FOR TIME

21-15-9-15-21

Barbell Curls (45/35)
Barbell Wide-Grip Bent Over Row

(Score is Time)

Thursday 20201126

Announcement

Happy Birthday Monique Balthazar!!

Warm-up  -Warm-up (No Measure)

2:00 Bike (Increase pace every :30 starting from EZ)

Into…

4 SETS

10 Scap Push-Ups
10 Push-Up to Down Dog
10 Wall Ball Front Squats
10 Wall Ball Push Press

Into…

1:00 Bike (Increase pace every :15 starting from EZ)

Workout – “TRYPTOPHAN” (Time)

7 ROUNDS FOR TIME*

11 Handstand Push-Ups or HR Push-Ups
26 Wall Balls (20/14)|(14/10)
20/15 Cal Bike

*Weight Vest is optional.

(Score is Time)

Cool Down – Warm-up (No Measure)

FOR RECOVERY

5:00 EZ Bike*

*Nasal Breathing Only

(No Measure)