

Friday, 29 November 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


Thanksgiving Day, 28 Nov 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 Ground-To-Overhead (95/65) Kelly's House - 400 Meter Run 30 Box Jumps (24/20) 30 Wall Balls (20/14)


Wednesday, 27 November 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.


Tuesday, 26 November 2019
Conditioning:
3 Rounds:
1600 Meter Bike (1 Mile)
800 Meter Row
400 Meter Run
20 Burpees


Monday, 25 November 2019
Strength: Build to Heavy Complex
3 Power Cleans
3 Front Squats
3 Push Jerks Conditioning: AMRAP 12
3 Rounds of Macho Man (115/85)
15 Toes to Bar
*Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks


Friday, 22 November 2019
Conditioning: Teams of 2 12 Rounds For Time - 12 Alternating DB Snatches (50/35) 12 Lateral Burpees Over DB 12 X 10 Meter Shuttle Runs * Partners Switch After Fully Completed Rounds (6 Each)


Thursday, 21 November 2019
Conditioning: 5 Rounds Max Bodyweight Bench Press Max Strict Pull-ups Calorie Bike (20/15)


Wednesday, 20 November 2019
Strength: Build to a Heavy Complex - 1 Pausing Back Squat (3 Seconds) + 1 Back Squat Conditioning: 3 Rounds For Time - 30 Slamballs (30/20) 20 Single Dumbbell Box Step-ups 400 Meter Run


Tuesday, 19 November 2019
Conditioning: For Time 10-20-30-40-50 Double Unders AbMat Sit-ups After Each Set - Rope Climbs (1-2-3-4-5)


Monday, 18 November 2019
Strength: Build to a Heavy Complex - 1 Hang Power Clean + 1 Clean Conditioning: AMRAP 12 9 Hang Power Cleans (115/85) 12 Push-ups 15 Deadlifts (115/85)