Last month of the year

Here we go y’all: the last month of 2020. We got this!

We’re extending the deadline for kids & pets swag order to Thursday 12/3/20. Please put your order in here and Venmo payment to Gordon (info on the order page). If you already put in an order, no worries, we’ve got you. We need to meet a minimum to order from local company Babylon Burning, so please put in your orders ASAP. Did we mention they make great holiday gifts?

MONDAY 11/30/20

PART A | 2 Rounds for quality:

L Single Stiff Legged Deadlift, 1 min

R Single Stiff Legged Deadlift, 1 min

15 Glute Bridges

10 Hollow Rocks

Note: If doing the DB variation for Part B, instead of the Single Leg Deadlifts, perform:

1 minute: DBs Good Mornings (with weight)

1 minute: double DB deadlifts

PART B | In 25 minutes:

Deadlift 2-3-5-10-2-3-5-10

Use the same weight for each set.

Rest as needed between sets.

TUESDAY 12/1/20

PART A | 15 Minute AMRAP:

Row/Bike sprint 9/6 calories (or shuttle sprint, 150 m, 2x 75 m)

7 Hand Release Push-ups

5 Medball Sit-ups 20/14lbs

PART B | In 5 minutes x 2:

In 5 mins:

Pull-up Bar Hang 1x 180 secs or Plate Pinch Hold 1 x 180 secs

Accumulate 3 mins. in approx. 3-4 sets.

In 5 mins:

Double Unders 1x200

Complete in as few sets as possible.

WEDNESDAY 12/2/20

PART A | For quality:

2-2-2-2

Power Snatch w/ a pause in the catch + Snatch + Overhead Squat

PART B | Every six minutes for 5 rounds:
15 Overhead Squats, 95/65 lbs

Run, 400 m

THURSDAY 12/3/20

PART A | For time:

5 dumbbell snatches 50/35 lbs

10 burpee box jump-overs

10 dumbbell snatches

10 burpee box jump-overs

15 dumbbell snatches

10 burpee box jump-overs

20 dumbbell snatches

10 burpee box jump-overs

25 dumbbell snatches

10 burpee box jump-overs

PART B | 3 Rounds for quality:

4 Turkish Get-ups, total

8 Cossack Squats, total

Side Plank, 30 sec per side

FRIDAY 12/4/20

PART A | In 18 minutes:

Tempo Front Squat

4211 (4 sec down, 2 sec pause, 1 sec up, 1 sec at the top)

4-4-4-4

PART B | For time:

100 Air Squats

5x5 Bent Over Barbell Row

75 Air Squats

4x5 Bent Over Barbell Row

50 Air Squats

3x5 Bent Over Barbell Row

Jenny Morgan