20151123 | Monday
Warm Up
Strength
Back Squats
3-3-3-1-1-1
Workout
4 Rounds
20 KB Swing
10 Burpees
20 KB Lunges
Rest 60 Seconds
20151124 | Tuesday 45 min conditioning class
Warm Up
50 Double unders
40 OH Lunges
30 Burpees
20 Pull Ups
30 Squats
40 Sit Ups
50 G2OH
20151125 | Wednesday
Warm Up
Strength
Press
3-3-3-1-1-1
Workout
4x2 min AMRAPs
20 Double Unders
12 Thrusters (Bar)
rest 60 seconds between
20151126 | Thursday
Warm Up
OMEM 16 minutes
Odds:
HPC x 3
FS x 2
S2OH x 1
Even:
30 seconds bar jumps burpees
Workout
21-15-9
Deadlift 60/40
Box Jumps
20151127 | Friday
Warm Up
Strength
Hang Power Cleans
3-3-3-1-1-1
Partner Workout
12 min AMRAP
40 Wall Balls
40 Push Press 40/30
40 Double Unders
800m Row
Friday Finisher
Prowlers
