November 30, 2018

Strength: Deadlift: Work up to a heavy 5

Conditioning: 12 min AMRAP

5 Deadlifts (275/185)

10 Bar over Burpees

15 T2B

November 29, 2018

Conditioning: Tabata Bike

Rest 2 min

6 min AMRAP

5 Ring Dips

10 Goblet Squats (16kg/12kg)

15 Slamballs (30/20)

Rest 2 min

Tabata Row

Rest 2 min

6 min AMRAP

5 Push ups

10 Lunges with KB (16kg/12kg)

15 Slamballs

November 28, 2018

Strength: Push Press + Push Jerk + Split Jerk

1-1-1-1-1

Conditioning: 3 Rounds

7 Hang Power Cleans (155/105)

14 Handstand Push Up

21 GHD Sit Ups

42 Double Unders

November 27, 2018

Conditioning: 3 RFT

800m Run

40 DB Snatches (50/35)

20 Cal Bike 

Cool Down: 3 Rounds (not for time)

20 GHD sit ups or weighted sit ups

8 Turkish Get ups (each arm)

November 26, 2018

Strength: Front Squat 5-3-3-1

Conditioning: For Time: 

10-8-6-4-2

Front Squat (185/125)

Bar Muscle ups 

November 23, 2018

Strength: Bench Press 5x3 

Conditioning: 15 min AMRAP 

15 Deadlifts (135/95)

15 Push Ups

15 GHD Sit ups or 25 Abmat sit ups

November 22, 2018

Conditioning: For Time:

"Angie's" House

20 Pull-Ups

20 Push-Ups

20 Sit-Ups

20 Air Squats

"Helen's" House

400 meter Run

21 Kettlebell Swings (53/35 lb)

12 Pull-Ups

"Fran's" House

15 Thrusters (95/65 lb)

"Nancy's" House

400 meter Run

15 Overhead Squats (95/65 lb)

"Grace/Isabel's" House

...

November 21, 2018

Conditioning: 40 min partner AMRAP

1000m Row

*Partners alternate rounds

November 20, 2018

Conditioning: 20 min AMRAP 

200m Run

20 Med Ball Cleans (20/14)

10 Ring Dips

Cool Down: 3 Rounds

6-8 KB Floor Press

15 sec Dual KB Hollow Flutter Kicks

6-8 KB Glute Bridge Floor Press

15 sec Dual KB Hollow Rocks

November 19, 2018

Strength: Power Snatch 2-2-2-2

Conditioning: 3 Rounds

3 Hang Power Snatch (155/105)

6 Strict HSPU

9 Box Jump (30"/24")

12 Alternating DB Snatch (50/35)

15 Cal Bike

Congratulations to Tessie and Derek!

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