Monday: 11.25.19
3x Snatch Balance
In 10 minutes or less, build to a heavy triple
Then,
6 Minute amrap of
10x Russian kettlebell swings 70/55#
8x Overhead squats 95/65# (or no more than 60% from earlier)
6x Burpees over the bar
Tuesday: 11.26.19
1 Power clean + 1 front squats + 2 Shoulder to overheads
In 12 minutes or less, build to a heavy single.
Then,
8 Minute amrap with a partner of
Partner A: Row max calories
Partner B: 50x Double unders + 10x alternating single leg pistol squats
When partner B is finished, both partners switch positions. Let the computer continue to roll for the entire 8 minutes and record total cals, and total rounds and reps after 8 minutes is up.
Wednesday: 11.27.19
Kipping skill work
Hollow/arch positions on floor
Pvc banded lat pull downs
Hollow/arch positions hanging from a bar
Kipping pull up/t2b/bar muscle-up practice
Then,
12 Minute amrap of
8x Toes to bar
12/8x Cals on air bike
12x American kettlebell swings 70/55#
Thursday: 11.28.19
*Holiday schedule, only one class at 7am*
“Linda” aka, “Three bars of death”
10-9-8-7-6-5-4-3-2-1 reps for time of
Deadlift 1.5x bodyweight
Bench press 1x bodyweight
Squat clean .75x Bodyweight
Make room for your Thanksgiving feast with some heavy barbell work. Compare to 11.22.18
Friday: 11.29.19
7 Rounds for time of
200m Run
7x Speed burpee box jump overs 30/24″
4x Bar muscle ups
Saturday: 11.30.19
15 Minute amrap of
6x Burpees to target (at least 6″ out of reach for RX)
300/200m on Air bike
10m Sled push 180/135# additional weight on concrete
3x Rope climbs 10′ (legless are allowed, but not required for RX)
