21.11.29 – 21.12.03

Monday 21.11.29

Track: All

Power Snatch

Heavy Single

Build to a heavy power snatch

Track: Sweat

Scarface

For Time

2 Rounds:
8 Power Snatches (115/85)
8 Bar-Facing Burpees

2 Rounds of:
8 Power Snatches (95/65)
8 Bar-Facing Burpees

2 Rounds:
8 Power Snatches (75/55)
8 Bar-Facing Burpees

Track: Compete/Train

Scarface

For Time

2 Rounds:
8 Power Snatches (155/105)
8 Bar-Facing Burpees

2 Rounds:
8 Power Snatches (135/95)
8 Bar-Facing Burpees

2 Rounds:
8 Power Snatches (115/85)
8 Bar-Facing Burpees

Tuesday 21.11.30

Track: All

Front Squat

1 Rep Max

Establish a 1-Rep-Max Front Squat

Track: All

2K Erg Time Trial

For Time:

2,000 Meter Row

Wednesday 21.12.01

Track: Sweat

Change of Plans

AMRAP 5:

50ft. Double Dumbbell Front Rack Walking Lunges
12 Burpee Pull Ups
9 Double Dumbbell Hang Power Cleans

Rest 5 Minutes

AMARAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Chest to Bar Pull Ups
9 Double Dumbbell Front Squats

Rest 5 Minutes

AMARAP 5 :
50ft. Double Dumbbell Front Rack Walking Lunges
12 Pull Ups
9 Double Dumbbell Push Jerks

Dumbbells: (35’s/25’s)

Track: Train

Change of Plans

AMRAP 5:

50ft. Double Dumbbell Front Rack Walking Lunges
12 Strict Burpee Pull Ups
9 Double Dumbbell Hang Power Cleans

Rest 5 Minutes

AMARAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Strict Chest to Bar Pull Ups
9 Double Dumbbell Front Squats

Rest 5 Minutes

AMARAP 5 :
50ft. Double Dumbbell Front Rack Walking Lunges
12 Strict Pull Ups
9 Double Dumbbell Push Jerks

Dumbbells: (50’s/35’s)

Track: Compete

Change of Plans

AMRAP 5:

50ft. Double Dumbbell Front Rack Walking Lunges
12 Bar Muscle Ups
9 Double Dumbbell Hang Power Cleans

Rest 5 Minutes

AMARAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Chest to Bar Pull Ups
9 Double Dumbbell Front Squats

Rest 5 Minutes

AMARAP 5 :
50ft. Double Dumbbell Front Rack Walking Lunges
12 Pull Ups
9 Double Dumbbell Push Jerks

Dumbbells: (50’s/35’s)

Thursday 21.12.02

Track: All

Hands Team

Team of 2:

AMRAP 20:
200 Meter Run
40 Double Unders
2 Rope Climbs

Alternate Stations With Partner

*Score = Total Rounds + Reps

Workout Flow:
P1 200 Meter Run
P2 40 Double Unders
P1 2 Rope Climbs
[1 Round]

P2 200 Meter Run
P1 40 Double Unders
P2 2 Rope Climbs
[2 Rounds]

P1 200 Meter Run

Friday 21.12.03

Track: Sweat

Dead Inside

For Time:

55 Deadlifts (155/105)
55 Toes to Bar
55 Box Jump Overs (24"/20")
55 Double Dumbbell Push Press (35’s/25’s)

Track: Train

Dead Inside

For Time:

55 Deadlifts (225/155)
55 Toes to Bar
55 Box Jump Overs (24"/20")
55 Double Dumbbell Push Press (50’s/35’s)

Track: Compete

Dead Inside

For Time:

55 Deadlifts (225/155)
55 Toes to Bar
55 Box Jump Overs (24"/20")
55 Kipping Handstand Push-ups

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