MONDAY 11/23/15

STRENGTH

Bench Press (4×4, Across)

METCON

AMRAP8

3 Power Snatches @ 115/75

2 Bar Facing Burpees

1 Rope Climb

BONUS

Tabata Pull-ups

TUESDAY 11/24/15

WEIGHTLIFTING

Snatch (Build to 1RM, then 3×1 @ 90%)

METCON

5 Rounds

15 KB Swings @ 70/45

10 Wall Balls @ 20/14

5 Power Cleans @ 155/105

BONUS

Tabata Push-ups

WEDNESDAY 11/25/15

WEIGHTLIFTING

Clean (Build to 1RM, then 3×1 @ 90%)

METCON

300 Double Unders

2000M Row

1-Mile Run

BONUS

Tabata Sit-ups

THURSDAY 11/26/15

METCON

"Our Pet Turkey"

Partner Workout

26 Wall Balls @ 20/14*

26 Pull-ups

26 Box Jumps @ 24/20

26 HSPU

26 Deadlifts @ 115/75

26 Hang Cleans @ 115/75

26 Front Squats @ 115/75

26 STO @ 115/75

26 Overhead Squats @ 115/75

26 Burpees

26 Wall Balls

*Once the workout begins, the Wall Ball (aka "Turkey") may not be dropped until the workout ends. If the Wall Ball is dropped at any point, both partners must run a 200M penalty lap before resuming the workout.

FRIDAY 11/27/15

STRENGTH

A. GHD Sit-ups 3×10

B. GHD Hip Extensions 3×10

C. Bent Over Row 3×10

D. Ring Dips 3×10

METCON

3 Rounds

11 Deadlifts @ 155/105

27 Air Squats

15 Push-ups

200M Run*

*Entire workout can be performed downstairs

BONUS

Tabata Pistols