Week of November 26 – December 02

Monday

Olympic Lifting
In 12min, build up to a moderate heavy complex:
1 High Hang Snatch (mid thigh) + 1 Hang Snatch (knee) + 1 Low Hang Snatch (below knee)

“Freedom Sauce”
AMRAP 3
21 Overhead Squats (95/65)
21 Lateral Bar Burpees
Max Calorie Row
–rest 3:00–

AMRAP 3
18 Overhead Squats (115/80)
18 Lateral Bar Burpees
Max Calorie Row
–rest 3:00–

AMRAP 3
15 Overhead Squats (135/95)
15 Lateral Bar Burpees
Max Calorie Row
–rest 3:00–

AMRAP 3
12 Overhead Squats (155/105)
12 Lateral Bar Burpees
Max Calorie Row

Tuesday

“Criss Cross”
AMRAP 15
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes-to-Bar

C.E. – Body Armor
3 x 8 – Glute Ham Raise
3 x 10 – Hip and Back Extensions
3 x 12 – Push-Ups
3 x 16 – Plate (45/25) Floor Presses
3 x Max Effort L-Sit hold, resting 1:00 between
*Complete all of one station before moving to the next. Rest as needed between sets*

Wednesday

“Last Call” – Teams of 3
AMRAP 7
50 Bench Press (135/95)
50 Bench Press (155/105)
Max Reps Bench Press (185/135)
–rest 3:00–

AMRAP 7
50 Hang Squat Cleans (115/80)
50 Hang Squat Cleans (135/95)
Max Reps Hang Squat Cleans (155/105)
–rest 3:00–

AMRAP 7
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Reps Deadlifts (275/185)

C.E. – Row Conditioning
For Total Meters:
5:00 Row, 2:30 Rest
4:00 Row, 2:00 Rest
3:00 Row, 1:30 Rest
2:00 Row, 1:00 Rest
1:00 Row
*Record all five totals.*

Thursday

“Arm Candy”
AMRAP 30
10/8 Calorie Bike
10/10 Single Arm KB/DB Deadlift (50/35)
10/10 Single Arm KB/DB Push Press (50/35)
20 Deadbugs
100m Farmers Carry LEFT
100m Farmers Carry RIGHT
1:00 Push-Up Plank Hold

Friday

Strength
On the minute for 12min:
A) 1 Front Squat
B) 3 Back Squats
*Build up to a moderate weight front squat then use that weight for both lifts across.*

“Sore Eyes”
AMRAP 20
20 Wallballs (20/14)
20 Sumo Deadlift High Pull (75/55)
20 Box Jumps (24″/20″)
20 Push Presses (75/55)
20/14 Calorie Assault Bike / Row

Saturday

“Clean House”
In a 4:00 window:
400 Meter Run
5 Pull-Ups
10 Push-Ups
15 Air Squats
Max Reps Power Snatches (95/65)
–rest 2:00 and repeat for 5 total rounds–

Sunday

“Pick Six”
6 RFT: (25min cutoff)
10 Dumbbell Strict Presses (35’s/20’s)
10/7 Calorie Assault Bike
20 AbMat Sit-Ups