Week of November 20


Published November 20, 2016


Monday


Strength
12 minutes
Odd minutes 12 Push Press
Even minutes 6 Snatches (R+L)

Conditioning
20-15-10-5
American Swings
Air Squats
Burpees
After each set of burpees run 400m

Wednesday


Strength
Russian Swings 3-3-3-3-3
Goblet Squats 3-3-3-3-3

Conditioning
17 minute AMRAP
5 Pull-ups
5 Snatches (R+L)
5 Goblet Lunges (R+L)
25 Mountain Climbers (R+L)

Heavy Metal Friday


3-3-3-3-3
Bottoms-up Press
Pistol or Bulgarian Squat (R+L)
Renegade Rows (alternate R+L)
Dbl Bench Press
Windmills (R+L)

3x:30s Weighted Plank



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