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November 2022

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Day 3 Wednesday 221130 A. EMOM 8:00 5 back squats  :30 rig push-ups Rest 2:00 then B B. EMOM 8:00 50 double unders/ :45 attempts  2.2.2 power cleans . = step over bar nte 155/115 Rest 2:00 then C C. EMOM 8:00 15-20 Wallballs Max shoot throughs

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Day 2 Tuesday 221129 A1. :30 inversion hold rest TOM then A2 A2. 10 BJSD 24/20, rest TOM A3. 8 single arm row each arm, rest to 4:00 then A1 x 3 Rest 2:00 then B B. AMRAP 10:00 Heavy sled pushes Rest 2:00 then C C. AMRAP 5:00 Cindy 5 pull-ups 10 push-ups 15

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Programming Week of 221128   Day 1 Monday 221128 A. AMRAP 5:00 Core hold athletes choice Rest 5:00 then B B. Pookie/Ripped Pants 09.01.31 AMRAP 20:00 5 Kettlebell swings 32/24 10 Push press 95/65 15 Calorie row Day 2 Tuesday 221129 A1. :30 inversion hold rest TOM then A2 A2. 10 BJSD 24/20, rest TOM

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