

Monday, 30 November 2020
Conditioning: For time 15-12-9:
Kipping HSPU
TTB
Then, 200 DUs/300 Singles
Directly into,
12-9-6:
Kipping HSPU
C2B
Then, 150 DUs/250 Singles
Directly into,
9-6-3:
Kipping HSPU
Bar Muscle Ups Post-WOD: Athlete's Choice
1 Mile Easy Run,
2,000 Meter Row,
or, 3 Mile Bike


Friday, 27 November 2020
Conditioning: EMOM 20
1st Minute - 30 Seconds Row
2nd Minute - 30 Seconds Slamballs
3rd Minute - 30 Seconds Bicep Curls
4th Minute - Alternating Jumping Lunges
*Repeat for Remainder of Time; 30 seconds Work, 30 seconds Rest for 20 Minutes Post-WOD: 4 Rounds
1 Minute Plank
1 Minute Hollow Hold


Thanksgiving Day, 26 November 2020
Conditioning: For Time Thanksgiving With The Girls
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-Overheads (95/65)
Kelly's House -
400 Meter Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)


Wednesday, 25 November 2020
Strength: Barbell Rows: 5 X 6
Dumbbell Bench Press: 5 X 8 Conditioning: AMRAP 12
25 DUs/50 Singles
9 TTB
25 DUs/50 Singles
9 Push Jerks (115/85)


Tuesday, 24 November 2020
Strength: Clean Complex Take 10-15 Minutes to Build to a Heavy Clean Complex (High, Low, Ground) Set Conditioning: AMRAP 4 X 3 Rounds (With 4 Minutes Rest Between Rounds):
21/18 Calorie Bike
21 Power Cleans
15 Burpee Box Jump Overs (24/20)
*Recommended Weights:
Round 1 - 135/95
Round 2 - 115/85
Round 3 - 95/65


Monday, 23 November 2020
Strength: Back Squat EMOM 10:
First 5 Minutes - 10 Reps Each Minute
Second 5 Minutes - 12 Reps Each Minute
*Recommend Weight (75/55); Goal is Unbroken Sets of 10 & 12 Reps, Same Weight All The Way Though Conditioning: For Time
45 KBS
400 Meter Run
35 KBS
800 Meter Run
25 KBS
1,200 Meter Run
15 KBS
*KBS Recommended Weight (53/35)


Friday, 20 November 2020
Strength: Bench Press 10-8-6-4-2 Conditioning: 5 RFT 21 Wallballs (20/14) 18 Alternating DB Snatch (50/35) 15 Box Jumps (24/20) 12 TTB


Thursday, 19 November 2020
Conditioning: Every 5 Minutes x 6 Rounds
10/8 Calorie Bike
350/300 Meter Row
200 Meter Run


Wednesday, 18 November 2020
Conditioning: For Time:
15 Muscle Ups
150 DUs/250 Singles
12 Muscle Ups
120 DUs/200 Singles
9 Muscle Ups
90 DUs/150 Singles
*Burpee Pull-ups for Muscle Up Modification Post-WOD:
5 Rounds -
10 Hollow Rocks
8 Tuck-ups
6 V-ups


Tuesday, 17 November 2020
Conditioning: "Chad 750" For Time: 45 Minute Time Cap
750 Box Step-ups (20") Unweighted *This Hero WOD is named after Navy SEAL, Senior Chief Petty Officer Chad Wilkinson, who took his own life on October 29th, 2018. The original prescribed WOD is 1000 box step-ups with a 45/35-pound backpack.