Cardio Class (6:00A)- Tuesday 11/27/18
Complete: 10-9-8-7-6-5
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Bike (cals)
Rower (cals)
DB Snatch (25/15) (reps per side)
Single Arm KB Swing (25/20)
Burpees
Starfish Sit-up LR=1
Tuesday 11/27/18- Workout
Sumo DL- 50X@50% or 135/85
*18 min cap.
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AMRAP 24 Min
10X- Alt. Platform Reverse Lunge (55/35)
8X- Chinup
10X- Burpees Over Bar
8X- BB Bent-over Row (95/65)
10X- TTB or Leg Raise
Monday 11/26/18- Workout
Complete strength in any order. *20 Min Cap.
30X- BB Front Squats (50% or 95/65)
45X- BB Strict OHP (50% or 75/35)
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Once done complete: 20-15-10-5
DB Thruster (35/25’s)
DB Floor Press (55/25’s)
Jump Rope (X10)
Sit-ups
Saturday 11/24/18- Partner WOD (No Cardio)
Partner WOD for time.
Complete 100 Reps on each. Any order/rep scheme.
Pull-ups
KB Swing (55/35)
Sit-ups
1600Y Run
Burpees
*One partner works, one rests.
*Reps are combined. One can do more than other.
