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

November 24, 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

November 22, 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)

November 21, 2019

Conditioning:

5 Rounds

Max Bodyweight Bench Press

Max Strict Pull-ups

Calorie Bike (20/15)

November 20, 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

November 19, 2019

Conditioning:  For Time

10-20-30-40-50

Double Unders

AbMat Sit-ups

After Each Set -

Rope Climbs (1-2-3-4-5)

November 18, 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)

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