November 15th Workout of the day

“4th Down”
AMRAP 4:
21/15 Calorie Row
21 Kettlebell Swings (53/35)
21 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:
15/10 Calorie Row
15 Kettlebell Swings (53/35)
15 Thrusters (95/65)

Rest 4 Minutes

AMRAP 4:
9/6 Calorie Row
9 Kettlebell Swings (53/35)
9 Thrusters (115/85)

November 14th Workout of the day

Power Clean Complex
Build to a Heavy Complex:
1 Hang Power Clean
1 Power Clean

“Power Bar”
AMRAP 12:
9 Hang Power Cleans (135/95)
12 Push-ups
15 Deadlifts (135/95)

November 13th Workout of the day

Back Squat Complex
Build to Heavy Complex:
1 Pausing Back Squat (3 Seconds)
1 Back Squat

“Step Aerobics”
3 Rounds For Time:

30 Sit Ups
20/14 Calorie Row
10 Single Dumbbell Box Step-ups (Each Side)

Box: 24/20
Dumbbell: 50/35

November 12th Workout of the day

“Piggy Back”
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run

November 9th Workout of the day

“Bermuda Triangle”
Teams of 3
AMRAP 25:
250 meter Row
7 Burpees
7 Deadlifts (205/145)

*Next Athlete Begins Round When Row is complete