Week of 2018.11.19 - 2018.11.24

MONDAY

Front squat: 4 x 5 reps at 75% of one-rep max

4 x 2-minute rounds of:
200-meter row
As many reps as possible in remaining time of –
• Wall ball shots (Rounds 1 and 3)
• Kettlebell swings (Rounds 2 and 4)
Rest 1 minute between rounds.

TUESDAY

4 supersets of:
A1. Alternating dumbbell bench press, 20 reps
A2. Supinated barbell row, 12 reps

Every minute on the minute for 16 minutes of:
Minute 1 – Deadlift, 10 reps (225 lb / 155 lb)
Minute 2 – Box jumps, 15 reps (24” / 20”)
Minute 3 – Hand-release push-ups, 15 reps
Minute 4 – AbMat sit-ups, 15 reps

WEDNESDAY

Power snatch: build to heavy single rep

As many rounds and reps as possible in 7 minutes of:
3 hang power snatches (75 lb / 55 lb)
3 lateral burpees over barbell
6 hang power snatches
6 lateral burpees over barbell
9 hang power snatches
9 lateral burpees over barbell
… etc., adding 3 reps each round.

Rest 3 minutes, then repeat with a heavier load (95 lb / 65 lb)

THURSDAY

Classes cancelled; please let Robey know if you have any interest in a special Thanksgiving workout, and follow us on social media for updates!

FRIDAY

Classes cancelled; Open Floor 10:00a – 1:00p

SATURDAY

As many rounds and reps as possible in 30 minutes of:
400-meter run or row
20 alternating double-dumbbell reverse lunges (45 lb / 25 lb)
15 feet-elevated ring rows
40 air squats