Monday 11/25/2019

Strength
Back Squat
3x5

WOD
“Taco Bell”
AMRAP 9:
35 Double Unders
25 Air Squats
15 Kettlebell Swings 55#/35#

Saturday 11/23/2019

WOD
"Smash Mouth"
In Teams of 2
3 Rounds:
1000 Meter Row
30/21 Calorie Assault Bike
3 Rounds of "Bergeron Beep Test"

1 Round of "Bergeron Beep Test":
7 Thrusters 75#/55#
7 Pull-ups
7 Burpees

*Athletes can split up the row and bike however they like.
*Athletes will take turns doing a full round of the Bergeron Beep Test.

Friday 11/22/2019

WOD
"Singled Out"
3 Rounds For Reps:
1 Minute Wallballs 20"/14"
1 Minute Single Arm Dumbbell Snatches 50#/35#
1 Minute Box Jumps 24"/20"
1 Minute Single Arm Dumbbell Clean and Jerks 50#/35#
1 Minute Calorie Row
1 Minute Rest

Thursday 11/21/2019

WOD
"Old MacDonald"
5 Rounds For Time:
100 Meter Farmers Carry 55's/35's
20 Push Ups
30 AbMat Sit-ups