November 17th and 18th, Gym Closed
DOUBLE EMOM
EMOM x 12 MINUTES
Odd – 8 Power Cleans (155/105)|(115/75)
Even – 2 Rope Climbs
-Rest 4:00-
EMOM x 12 MINUTES
Odd – 12/10 Calorie Bike
Even – 12 Burpee Over Bar
November 17th and 18th, Gym Closed
Strength/ Skill
BACK SQUAT 5-5-5-5
Build to a Heavy 5 Rep
Workout
AMRAP X 14 MINUTES
200 Double Unders
100 Wall Balls
50 T2B
November 17th and 18th, Gym Closed
FOR TIME
21-15-9
Deadlift (135/95)
Shoulder to OH (95/65)
-Rest 3:00-
15-12-9
Deadlift (155/105)
Shoulder to OH (115/75)
-Rest 3:00-
12-9-6
Deadlift (185/125)
Shoulder to OH (135/95)
November 17th and 18th, Gym Closed
PARTNER RECOVERY WORKOUT (teams of 2)
AMRAP x 15 MINUTES
P1 – Bikes @ Consistent Effort
P2 – 5 Strict Pull-ups + 10 Push-ups + 14 Alt. Lunges
-1:00 Transition-
AMRAP x 15 MINUTES
P1 – Rows @ Consistent Effort
P2 – 5 Up/Downs +10 Step-ups + 40 Single Unders
*P2 is the pacesetter in both efforts
FINISHER
2 SETS, FOR QUALITY
1:00 Partner Sit-ups + High Five
1:00 Partner DB Plank Movers*
1:00 Partner Synchro Flutters
If you don’t show up on time you might not be able to get to the gym.
November 17th and 18th, Gym Closed
“KELLY”
5 ROUNDS FOR TIME
400m Run
30 Boxjumps (24/20″)
30 Wall Ball Shots (20/14)
