November 30, 2018

5-k Row

Alternative:
400-m Run
500-m Row
5 rounds

November 29, 2018

27-21-18
Lateral Barbell Jumps (double reps)
Parallette Heel Taps
Deadlifts (225/155 lb.)

Rest 2 min.

18-21-27
Lateral Barbell Jumps (double reps)
Parallette Heel Taps
Deadlifts (225/155 lb.)

November 28, 2018

“Pain Optional”
EMOM 12 min.
3 Front Squats
(185/125 lb.)
AMRAP Ring Dips
for the remainder of the minute.

November 27, 2018

2 min. Burpee Broad Jumps
2 min. Barbell Wipers(75/55 lb.)
2 min. DB One-Arm OH Squats (50/35 lb.)
3 rounds

November 26, 2018

Weighted Pull-ups
5-4-3-2-1

November 23, 2018

Split Squat
5-5-3-3-1-1

November 22, 2018

HAPPY THANKSGIVING

PARTNER DT

10 Rounds For Time

12 Deadlifts (155/105 lb)

9 Hang Power Cleans (155/105 lb)

6 Push Jerks (155/105 lb)

November 21, 2018

Gymnastics
Max Chest-to-Bar Pull-ups

Benchmark Workout
“Jerk Snatcher”
20 Clean and Jerks
20 Snatches
135/95 lb.

Gymnastics Alternative:
Max Muscle-ups

Workout Alternative:
Increase load to 155/105 lb.

November 20, 2018

50-m DB Farmers Carry (heavy)
25 GHD Sit-ups
100-m DB Farmers Carry
30 V-ups
150-m DB Farmers Carry
35 MB Russian Twists (20/14 lb.)
200-m DB Farmers Carry
40 Sit-ups

November 19, 2018

“Chewbacca”
1-k Row
50 Wall Balls (20/14 lb.)
40 Box Jumps (24/20 in.)
30 Ring Push-ups
40 KB Swings (24/16 kg)
50 MB Cleans
1-k Row

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