Monday, 11/15/21:
A. E2MOM x 10 min:
2 Thrusters
*building to a heavy double. Off the rack.*
B. 5 Sets:
10 Thrusters (95/65)
12 Box Jump Overs (24/20)
*12 min cap*

Tuesday, 11/16/21:
4 Sets:
500m/400m Row
10 Deadlifts (225/155) *UNBROKEN*
15 Pushups
Rest 3 min bt

Wednesday, 11/17/21:
A. E2MOM x 10 min:
1 Hang Power + 1 Hang Squat Clean
*building to tough complex*
B. 3 RFT:
300m Run
10 Hang Power Cleans (135/95)
*9 min cap*

Thursday, 11/18/21:
4 Sets – For Quality
50 DU’s (100 singles or 30 sec practice)
Rest 30 sec
3-5 Ring Muscle Ups/ 10 Chest to Bar Pull Ups/ 12 Chin over the Bar/Banded Pull Ups
Rest 30 sec
Single Arm DB Push Press x 8/side (50/35)
Rest 30 sec
30 sec Side Plank (or Star Side Plank)/side
Rest 60 sec

Friday, 11/19/21:
A1. DBL DB RDL x 12 Reps, Rest 30 sec
A2. Goblet Curtsy Lunge x 12 total reps
Rest 60 sec x 3 sets
B. AMRAP 10:
25 Russian KB Swings (70/53)
10 TTB

Saturday, 11/20/21:
Every 4 min x 24 min:
12/9 cal AB
8 HSPU
2 TNG Power Snatches *building*

Sunday, 11/21/21:
“Cathleen Presents: ‘That’s What Friends Do!'”
0-10 Min:
Partner A: 2 TGU/Side
Partner B: Row for cals
*partners keep switching for 10 min. Score = # of cals rowed*
10-12 Min: Rest
12-24 Min:
500m Row
20 Burpees
20 OHS (95/65)
*reps split however. Score= # of rounds.*

**Please note: workouts subject to change without notice.**