
Wednesday, 1 December 2021
Strength: Bench Press Take @ 15 Minutes to Complete: 5 Bench Press (40% of 1RM)
5 Bench Press (50% of 1RM)
5 Bench Press (60% of 1RM) Conditioning: 3RFT (12 Min Time Cap)
500/400 Meter Row
21 Push-ups
12 Strict Toes-to-Rings


Tuesday, 30 November 2021
Conditioning: EMOM 5 5 Thrusters (75/55) Directly into, EMOM 5 5 Thrusters (95/65) Directly into, EMOM 5 5 Thrusters (115/75) Directly into, EMOM 5 (See Notes) * Continue Adding 20/10lbs Every 5:00 For as Long as You Are Able * Score = Minute Athlete Finishes Last Full Round of 5 Reps


Monday, 29 November 2021
Strength: Deadlift 5 Deadlifts (50%)
3 Deadlifts (60%)
2 Deadlifts (70%)
1 Deadlift (75%) Conditioning: For Time (15 Min Time Cap)
21 Deadlifts (225/155)
400 Meter Run
15 Deadlifts
400 Meter Run
12 Deadlifts
400 Meter Run
9 Deadlifts
400 Meter Run

Friday, 26 November 2021
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-Overheads (95/65) "Kelly's" House 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14)


Thursday, 25 November 2021 - Thanksgiving Day
Recovery Day - Gym Open From 7-10am Conditioning: 10 RFT 200 Meter Run 200 Meter Row 15/10 Calories Bike Rest 1 Minute Post-WOD: 2 Mins Foam Roll Calf L/R 2 Mins Thoracic Spine Foam Roll 1 Min Lizard Stretch L/R 1 Min Piriformis Stretch L/R 2 Mins Child Pose 2 Mins Seated Saddle Pose

Wednesday, 24 November 2021
Strength: Back Squat 3 Sets X 25 Reps @ 25-35% of 1RM Conditioning: AMRAP 20
50 DUs/Singles
100ft Walking Lunge
100ft Bear Crawl * 4 Lengths Inside or Down & Back on Turf


Tuesday, 23 November 2021
Conditioning: “HOLLEYMAN” 30 RFT: (30 Minute Time Cap)
5 Wall Balls (20/14)
3 Handstand Push-ups
1 Power Clean (225/155) * U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Military vehicle hit an improvised explosive device in Khutayiah, Iraq

Monday, 22 November 2021
Strength: EMOM 12
2 Push Press * From The Rack * If Possible, Add Weight Each Round Conditioning: AMRAP 10
10 Box Jumps (24/20)
15 Push Jerks (95/65)
:20 Calorie Bike * Score = Rounds + Calories


Friday, 19 November 2021
Conditioning: “Jerry” For Time (30 Min Time Cap) 1 Mile Run 2000/1600 Meter Row
1 Mile Run * Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan

Thursday, 18 November 2021
Strength: Front Squat 3 Sets X 25 Reps @ 30-40% of 1RM Conditioning: AMRAP 20
20 Medicine Ball Cleans (20/14)
60 DUs/75 Singles