11.15.2020 - 11.21.2020

 

Sunday 11.15.2020

Rest Day

 

Monday 11.16.2020

9-12-15-18-21-18-15-12-9

Dumbbell Chest Press

Close-Grip Pushups

9-12-15-18-21-18-15-12-9

Dumbbell Shoulder Press

Dumbbell Lateral Raise

 

Tuesday 11.17.2020

3 Rounds:
800 Meter Run
21 Dumbbell Thrusters
15 Strict Pull-ups

 

Wednesday 11.18.2020

3 Rounds:
30 Single Dumbbell Russian Swings (15 Each Side)
30 Dumbbell-Facing Burpees

10 Pistol Squats Per Leg

 

Thursday 11.19.2020

4 Rounds:

10 Handstand Pushups

30 Pushups

20 Dumbbell Overhead Tricep Extension

 

Friday 11.20.2020

AMRAP 12:
50 Double Unders
30 Sit-ups
10 Single Arm Devil’s Press

 

Saturday 11.21.2020

AMRAP 20:

Round 1
13 Double Dumbbell Power Cleans
6 Push-ups
9 Air Squats
200 Meter Run

Round 2

6 Double Dumbbell Power Cleans
12 Push-ups
18 Air Squats

200 Meter Run

Round 3

9 Double Dumbbell Power Cleans
18 Push-ups
27 Air Squats

200 Meter Run