CPM Week of Workouts: Nov 14 – 18
Quote of the week
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Monday: “The Bear”? – Every 60 seconds you will complete 1 Bear Complex (power clean, front squat, push press, back squat, and second push press) plus 5 pushups. For how many rounds?!? Lets say 25!!
Tuesday: Ready for a day of solely body weight movements?!? “Barbara” it is! She consists of five rounds of 20 pull-ups, 30 push-ups, 40 sit-ups, and 50 squats. There’s a three-minute rest at the end of each round, which can seem generous, but by the third or fourth round, it becomes the fastest three minutes of your life.
Wednesday: 2-round AMRAP build up! We start with a 3-min AMRAP of box jump overs and wall walks, then moves to a 4-min AMRAP of box jumps and ring dips and ends with a 5-min AMRAP of weighted step-ups and KB swings. Lots of variety with this WOD!
Thursday: Part A: EMOTM of ball slams and mountain climbers followed by a conditioning 20-minutes or so of running, DB thrusters and slamball pushups.
Friday: Thanksgiving is just around the corner. Which means we need a few more bonus days! Today is an 40-min AMRAP of 500m Row, 100 Double-Unders and 50 weighted Sit-Ups.
That’s a wrap, ? you at the gym!
The O-Board Says…
Every 60sec for 25 Rounds…
1 Bear complex (power clean, front squat, push press, back squat, and second push press)
posted: by Nicole