Saturday, November 30

Two parts today: 1. Barbell Cycling 2. Conditioning* *Team of 3 variation for our conditioning is preferred, with the individual option being programmed as well. Activation 2 Rounds 200 Meter Run or Row 15 Light Kettlebell Swings 10 Lateral Box Step-ups (Each Side) 5 Inchworms Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Metcon (Weight)

Alternating On the Minute x 10 (5 Rounds): Minute 1: 50 Double Unders Minute 2: 3 Push Presses + 3 Push Jerks *Start at 55% of Estimated 1RM Push Press and Build In this 10-minute EMOM, you'll alternate between jump rope and barbell Choose a double under variation or rep scheme that allows you to complete the work in 45 seconds or less On the barbell, start at 55% of your estimated 1RM Push Press and build in weight over the 5 sets These 6 barbell reps start from the rack and are meant to be completed unbroken every round

Iron Lotus (Team Version) (Time)

Teams of 3 For Time (30 Minute Cap): 800 Meter Team Wall Ball Run (20/14) 80/60 Calorie Row 80 Box Jump Overs (24/20) 80 Overhead Squats (95/65) 80 Hang Power Snatches (95/65) 80 Overhead Squats (95/65) 80 Box Jump Overs (24/20) 80/60 Calorie Row 800 Meter Team Wall Ball Run (20/14) There are 5 total movements to work through in this big, team chipper workout One athlete moves at a time except on the runs, where teammates will run together for all 800 meters These teams of 3 will attempt to complete the work under the 30 minute time cap It is ok to have multiple barbells/bags if teammates are using different weights Teams of 2 can complete 600 meter runs and 60 reps on everything else (60/45 Carlorie Row) If unable to complete the work under the cap, put 30:00 as the score and record total work in the notes

Iron Lotus (Individual Version) (Time)

For Time (30 Minute Cap): 400 Meter Run 400 Meter Wall Ball Run (20/14) 40/30 Calorie Row 30 Box Jump Overs (24/20) 30 Overhead Squats (95/65) 30 Hang Power Snatches (95/65) 30 Overhead Squats (95/65) 30 Box Jump Overs (24/20) 40/30 Calorie Row 400 Meter Wall Ball Run (20/14) 400 Meter Run

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