December 9, 2019

Conditioning -

AMRAP 5:  Buy-In 700 Meter Row

7 Squat Cleans (95/65)

25 Double Unders

Rest 5 Minutes

AMRAP 5:  Buy-In 500 Meter Row

5 Squat Cleans (115/85)

25 Double Unders

Rest 5 Minutes

AMRAP 5:  Buy-In 300 Meter Row

3 Squat Cleans (135/95)

25 Double Unders

December 6, 2019

Strength:  Strict Press
Build to a Heavy Single

Conditioning:
Ascending Ladder for 10
Minutes:
3 Strict Presses (75/55),
100 Meter Run
6 Strict Presses (75/55),
100 Meter Run
9 Strict Presses (75/55),
100 Meter Run….
Continue adding 3 reps
until time is up

December 5, 2019

Conditioning:  "Cindy"

AMRAP 20 -

5 Pull-ups

10 Push-ups

15 Squats

December 4, 2019

Strength:  Back Squat

3 X 5

Conditioning:

AMRAP 3 -

9/6 Calorie Bike

12 Box Jump Overs (24/20)

Rest 3 Minutes

AMRAP 3 -

9/6 Calorie Bike

8 Burpees

Rest 3 Minutes

AMRAP 3 -

9/6 Calorie Bike

4 Burpee Box Jump Overs (24/20)

December 2, 2019

Conditioning:  3 Rounds

400 Meter Run

10 Power Cleans (115/85)

500 Meter Row

10 Push Jerks (115/85)

December 2, 2019

Strength:

Build to a Heavy 3 Position Snatch

Conditioning: AMRAP 12

35 Double Unders

25 Air Squats

15 Kettlebell Swings (53/35)

*EMOM: 3 Burpees

November 29, 2019

Strength:  Bench Press

3 X 5

Conditioning:  3 Rounds
1:00 Wallballs (20/14)
1:00 Single DB Snatches (50/35)
1:00 Box Jumps (24/20)
1:00 Single DB Clean & Jerks (50/35)
1:00 Calorie Row
1:00 Rest

November 27, 2019

"Thanksgiving With The Girls"

For Time:

Angie's House -

20 Pull-ups

20 Push-ups

20 Sit-ups

20 Air Squats

Helen's House -

400 Meter Run

21 KBS (53/35)

12 Pull-ups

Fran's House -

15 Thrusters (95/65)

Nancy's House -

400 Meter Run

15 Overhead Squats (95/65)

Grace & Isabel's House -

20 Gro...

November 27, 2019

Conditioning:
Teams of 2/AMRAP 20 -
Station 1:
Max Calorie Bike (Legs Only)
Station 2:
30 AbMat Sit-ups
200 Foot Farmers Carry
(70’s/50's)

*Score is Total Team Calories. Partner A Bikes, Partner B

Completes AbMats & Carry. Partners Switch When
Station 2 is Complete.

November 26, 2019

Conditioning:
3 Rounds:
1600 Meter Bike (1 Mile)
800 Meter Row
400 Meter Run
20 Burpees

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