Week of November 19 – November 24

Monday

Olympic Lifting
In 12min, build to a heavy Macho Man complex.
*Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks*

“Randy Savage”

AMRAP 12:
3 Rounds of Macho Man (135/95)
15 Toes to Bar or Abmat Sit-Ups
*Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks*

 

Tuesday

“Full Count”
30-25-20-15-10 reps for time: (25min cutoff)
Kettlebell Swings (53/35) (RX+ 70/53)
*After each set, perform 14/10 Calorie Bike/Row + 200m Run*

 

Wednesday

“A Marvel of a Man” – In Memory of Stan Lee
Complete the following for time: (35-40min cutoff)

200m Quicksilver Run
Fantastic 4 Rounds:
– 9 Thor’s Hammer Snatches 50/35
– 5 Black Panther Burpees (Wakanda Forever!)

200 Doctor Strange Double Unders
Fantastic 4 Rounds:
– 9 Black Widow Box Jumps 24/20 (Bonus Points for Cool Kicks at the top!)
– 5 Hulk Hops (1 Deadlift 275/185 + 2 Broad Jumps)

Accumulate 1:00 in a Professor-X Cerebro L-Sit Hold

20 Deadpool Dashes
Fantastic 4 Rounds:
– 9 Captain America Shield Blocks 25/15 (Block those bullets!)
– 5 Spiderman Toes-to-Bar (Hands close together, Feet to the outside)

200m Rocket Raccoon Gatling Gun Run (Odd Object Carry)
Fantastic 4 Rounds:
– 9 Ant-Man Abmat Sit-Ups
– 5 Iron Man Thrusters (135/95)

*If at any point in the workout you can sink a Hawkeye shot, give someone 5 penalty Agent Coulson Air Squats immediately!*

 

Thursday

HAPPY THANKSGIVING!

 

Friday

BOOM! BLACK FRIDAY!

 

Saturday

“Fair Share”
Teams of 3
2 Rounds for time: (30min cutoff)
200 Meter Run (Each)
100 Dumbbell Snatches (50/35)
200 Meter Run (Each)
100 Box Jump Overs (24/20)
200 Meter Run (Each)
100 Thrusters (95/65)

 

Sunday

Strength / Skill
1 set of max reps Strict Pull-Ups

“Chin Music”
AMRAP 15
5 Strict Pull-Ups
10 Deadlifts (155/105)
10/7 Calorie Assault Bike