Search
  • andre34361

Week of November 15th

We had a great time with those of you who came to the dinner on Saturday! However, we want you ALL to be at the Christmas get together. That is on December 4th, so mark those calendars.


Monday

Version 1 (V1) & Version 2 (V2)

For Time:

-90 Single Unders -OR- Double Unders

-30 Pushups

-21 Back Squats

-90 Single Unders -OR- Double Unders

-30 Pushups

-15 Back Squats

-90 Single Unders -OR- Double Unders

-30 Pushups

-9 Back Squats


Tuesday

V1 & V2

For Time:

-500m Row

-50 DB Snatches, alternating


Every 4:00 for 3 Sets (12:00):

-150ft Single Arm Farmers Walk

-8-12 Single Arm DB Bent Over Rows

*switch arms and repeat


Every 3:00 for 3 Sets (9:00):

-5-10 Strict Pullups, weighted if possible

-15-30 Banded Bicep Curls


Wednesday

V1 & V2

EMOM for 20:00:

Min 1: 5 Shoulder Press

Min 2: Max Time L-Sit

Min 3: 8/8 Tricep Kickbacks

Min 4: Max Rep Hanging Knee Raises

Min 5: Rest


Thursday

V1 & V2

Every 3:00 for 5 Sets (15:00):

-15/12 Calorie Bike

-7 Sumo Deadlifts


Friday

V1 & V2

1 Round through the stations:

2:00 on, 1:00 off:

-Max Calorie Ski

-Max Over & Unders

-Max Double DB Renegade Rows

-Max Distance Zercher Carry

-Max Distance Single Arm OH Walking Lunges

-Max Time Wall Sits


Saturday

For Time w/ a partner:

-800m Run

-10 DB Push Press, shared

-10 Box Jumps, shared

-400m Run, together

-20 DB Push Press, shared

-20 Box Jumps, shared

-200m Run, together

-30 DB Push Press, shared

-30 Box Jumps, shared


Our winners from this weekend!


203 views0 comments

Recent Posts

See All