Monday
E3MOM x 5
Heavy Option
2-3 Back Squats@90-95%
15-20 Banded Glute Bridges
Light/Moderate Option
3 Back Squats
15-20 Banded Glute Bridges
5 Goblet Lunge-Squat-Lunge
AMRAP 12
12/9 Cal Bike or Row/150m Run
12 Single DB Box Step Ups, 50/35; 24/20
12 Single Arm DB Snatches
Tuesday
E2MOM x 5
8-12 Banded Stricy Pull-Ups
** Rest 2 min **
On a 5 min Clock
75 Ring Row for Time
** Rest 1 min **
On a 7 min Clock
50 Clean and Jerks for time, BB or 2xDB
(Weight is athlete’s choice. No heavier than 95/65)
For time (10 min Cap)
1500m Row/1250m Run/3000m Bike
Wednesday
You-Go-I-Go Partner Fun! (35 min cap)
20 Rounds (10 Each Partner)
2 Devil Press, 50’s/35’s
4 DB Thrusters, 50’ss/35’s
6 Burpee Box Jump Overs, 24/20
** Partner 1 completes 1 full round; Partner 2 rests. Switch.
Thursday
No Classes – Happy Thanksgiving
Pre-Glutton at Home WOD
50 Rounds
1 Burpee
2 Jump Lunges, L+R=2
3 V-Ups
Friday
9AM Class – WOD TBD
10-11AM – Open Gym
Saturday
8AM – Team Marathon Row
42,195m
Sunday
Go outdoors and use your fitness.
