Monday November 15th:
Warm up – 10 inch worms + 300 m run + 20 calorie row
5 x 3:00 AMRAP rest 1:00 between amraps
10 calorie row
10 box jumps
Max D ball over the shoulder
2 rounds for time:
40 calorie row
300 m run
20 burpees
100 m run
3 sets
20 DB bench press
20 DB tricep extensions
Wednesday November 17th:
Warm up – 500 m row + 100’ walking lunges + 20 kettlebell swings
10 rounds for time:
6 burpee box jump overs
200 m row
Rest 5:00
5 rounds for time:
5 burpee box jump overs
150 m row
5 x 1:30 AMRAP rest 1:30 between
10 DB bench press
10 push ups
Max meters on rower
Friday November 19th:
Warm up – 300 m run + 20 cal bike + 10 no push up burpees
20:00 AMRAP
500 m row
20 single arm DB clean and jerk
10 goblet squats with same DB
Rest 5:00
10:00 AMRAP
250 m row
10 DB snatch
100’ Overhead DB single arm walking lunge
Rest 5:00
3:00 AMRAP
400 m row
Max burpees