November 9 - November 13

Monday, November 9

Happy birthday Kate!

A. Back Squats
1 x 5 at 75%
2 x 5 at 80%
2 x 4 at 85%

B. AMRAP 12:00
5 Toes to Bar
7 Push Press (115/75)
8 Power Cleans (115/75)

 

Tuesday, November 10

A. Power Snatch + Hang Squat Snatch + Overhead Squat
5 x 1+1+1 around 70% of Snatch

B. 20 Calorie Row
Rest 2:00
30 Calorie Row
Rest 3:00

Then, 21-15-9
Pull-ups
Box Jumps (24/20)

 

Wednesday, November 11

A. EMOTM 7:00
4 Deadlifts at 75-80%

B. 6 Rounds:
20 Walking Lunges
12 Burpees

 

Thursday, November 12

Happy birthday Misti, Christi and Tomas!

A. Floor Press
5 x 7 at 10/13 or 11/2 weight

B. ‘Isabel’
30 Snatches (135/95)

 

Friday, November 13

A. Pendlay Row with :01 Pause
3 x 5
2 x 3

B. Make up Isabel

C. AMRAP 15:00
400m Run
2 Bear Complex (135/95)
-Power Clean
-Front Squat
-Shoulder to Overhead
-Back Squat
-Shoulder to Overhead

 

Saturday, November 14

A. Power Snatch + Hang Squat Snatch + Overhead Squat
5 x 1+1+1

B. Make-up Isabel or Friday’s workout