Monday, November 20th, 2017

Monday, November 20th, 2017
Programming 11/20 – 11/25
MONDAY
METCON

“BELL”
3 rounds for time: 
21 Deadlifts (185/125 lbs),
15 Pull Ups, 
9 Front Squats (185/125 lbs). 
Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. 
ACCESSORY
Weighted Planks 3×1 minute
TUESDAY
STRENGTH
Push Press 4-4-4-4-4.
*Build to a heavy 4. 
*Every 3 minutes. 
*Warm up Sets: 8 EB, 2-2-2 (building).  
METCON

15 minute AMRAP: 
200 meter run, 
15 push ups, 
12 toes to bar
WEDNESDAY
SKILL WORK 

The Bar Muscle Up
METCON
4 rounds for time
25 double unders, 
8 dumbbell power cleans (50/35 lbs), 
25 double unders, 
8 front rack dumbbell stationary lunges (50/35 lbs), 
25 double unders,
8 dumbbell burpee deadlifts (50/35 lbs)
*Time Cap: 16 minutes
WEIGHTLIFTING (6:30 – 7:30PM)
A) Technique Primer:
EMOM x 7:
1 muscle snatch + 1 snatch balance + 1 pause OHS
*Weight for this complex should be kept light.  
B) EMOM x 15: 1 snatch 
Build to a heavy single. 
THURSDAY
HAPPY THANKSGIVING!
8AM TEAM TURKEY WOD
FRIDAY
BODYWEIGHT STRENGTH

Every 2 minutes for 12 minutes (6 sets):
Perform a max set of strict pull ups
*scale to banded pull ups as needed
METCON
7 minute AMRAP: 
Bike 10/7 calories
15 slam balls (30/20 lbs)
~rest 2 minutes~
7 minute AMRAP: 
100 meter run, 
15 Russian Swings (70/53 lbs)
SATURDAY
METCON
“KLEPTO”

4 rounds for time: 
27 box jumps (24″/20″)
20 burpees, 
11 cleans (135/95 lbs)

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.