Monday 11/26

A.
Snatch
5×4
50% of your 1RM

B.
FOR TIME
10 Pistols
15 Squat Snatch (95/65)
20 Back Rack Walking Lunges (95/65)
25 T2B
30 Burpees
25 T2B
20 Back Rack Walking Lunges (95/65)
15 Squat Snatch (95/65)
10 Pistols

Masters
A.
Same

B.
FOR TIME
10 Pistols
15 Squat Snatch (65/45)
20 Back Rack Walking Lunges (65/45)
25 K2E
30 Burpees
25 K2E
20 Back Rack Walking Lunges (65/45)
15 Squat Snatch (65/45)
10 Pistols

 

Friday 11/23

A.
Back Squat
5×5 Building to a Heavy Set

B.
“Run off all the Carbs”
ARMRAP 20
8 Power Cleans (95/65)
8 Thrusters (95/65)
400m Run

Masters
A.
Same

B.
“Run off all the Carbs”
ARMRAP 20
8 Power Cleans (65/45)
8 Thrusters (65/45)
400m Run

 

Wednesday 11/21

No 6:30 PM Class Today!!

“12 Days of Thankfulness”
1 100 Meter Run
2 Muscle-Ups
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24″/20″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (32/24 kg)
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lb DBs)

Follow the movements to the tune of the song 12 days of Christmas.
It’ll go like this . . .
1 – 100 Meter Run
2 – 2 Muscle-Ups, 100 Meter Run
3 – 3 DB Thrusters, 2 Muscle-Ups, 100 Meter Run
4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 100 Meter Run
. . . and so on.