????Programming for Week of Nov 25th – 30th????
⚡️REMINDER: Only BROWN levels shown
⚡️Thanksgiving is this week, as is Black Friday!
????Monday????
????“Lunch Money”
12 min AMRAP
Unbroken Sets
5 Strict Pullups
5 Strict HSPUs
5 Pistols ea/s
When sets cannot be maintained unbroken, drop the reps by
1 across.
on 15 minute mark
3 rounds for time
30 Situps
30 Air Squats
????Tuesday????
????Single-leg RDL
12 minutes
8, 8, 8, 8 (ea/s)
1:00 Rest b/t sides
and sets
????“Jumpstart”
For Total Reps/Cals
3:00 Kb Snatch
53/35
1:00 Rest
3:00 Doubleunders
1:00 Rest
3:00 Row
????Wednesday????
????“Scrunchy”
For Time
21-15-9
Toes to Bar
Box Jumps 24/20
9-15-21
Decline Pushup
24/20
Box Step-up 24/20
w/50/35 Db
????Core Finisher
For Quality
Tabata L-Sit
2:00 Rest
Tabata Archbody
Hold
????Thursday????
????Bulgarian
Split Squats
12 minutes
8, 8, 8, 8 (ea/s)
1:00 Rest b/t sides
and sets
????“Paragliding”
For Time
50 Wallballs
20/14
400m Run w/Medball
50 Air Squat
Jumping Pullup
400m Run w/Medball
50 Wallballs
400m Run w/Medbal
????Friday????
????Power Clean
15 minutes
Build to a
Heavy Single
????“Liquid Nitrogen”
5 Rounds For Time
5 Power Cleans
225/155
10 Burpees over Bar
????Saturday????
????Single-arm OH Squat
8, 8, 8 (ea/s)
1:00 Rest
b/t sides & sets
????“Flea Market”
20 min AMRAP
10-20-30-40-50…etc
Db Snatch 50/35
Pullups
Db Goblet Squats
