Thursday Nov 25

Tempo Back Squat

Warm Up

2 Rounds

2 min Bike/Row/Ski

10 Extended Lunges

10 Boot Strappers

2 Rounds with BB

10 Kanga Squats

10 Behind the neck push press

Strength

Back Squat 12 x 2 @ 40×0

Set 1 – 3 @ 50%

Set 4 – 6 @ 55%

Set 7 – 9 @ 60%

Set 10 – 12 @ 65+%

Rest 30 – 45 Sec between sets

Workout

RX+

20min AMRAP

24/16 Cal Echo Bike

15 Snatch 40/30

Rest 2 min between rounds

RX

20min AMRAP

 24/16 Cal Echo Bike

Or

25/19 Cal Row/Ski/Bike

15 Snatch 40/30

Rest 2 min between rounds

SC

20min AMRAP

19/15 Cal Row/Ski/Bike

15 Snatch 35/25

Rest 2 min between rounds

FIT

20min AMRAP

19/15 Cal Row/Ski/Bike

15 Snatch 30/20

Rest 2 min between rounds

Extras

Weightlifting

Push Jerk

5 x 5 @ 75 – 80%

Engine Building

EMOM 12 min

Min 1: Sled Push

Min 2: 10/8 Echo bike

Min 3: 2 Hang Squat Cleans @ 80%

Accessory Work

5 sets

6/6 Landmine Press

8 Seated Banded Row

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