Monday 11/20
“STRENGTH”
Every 2:00 x 5 Sets:
5-5-5-5-5 Clean Deadlifts
“CONDITIONING”
AMRAP 15 minutes
5 Squat Clean and Jerks (205/140)
50 Double Unders
500m Row
Silver: 155/105 lbs. + 50 Single Unders
Bronze: 95/65 lbs. + 50 Single Unders + 300m Row
Tuesday 11/21
“CONDITIONING”
AMRAP 5 minutes
15 Wall Balls (20/14)
15 KBS (70/53)
REST 4:00
AMRAP 5 minutes
15 C2B Pull-ups
15 Box Jump Overs (24/20)
REST 4:00
AMRAP 5 minutes
15 HSPU
15 Back Squats (95/65)
Wednesday 11/22
“CONDITIONING”
Teams of 2. Trade Every Minute:
AMRAP 10 minutes:
7/5 Calorie Row
7 Burpees Over Rower
7 Hang Power Snatches (75/55)
REST 2:00
AMRAP 10 minutes:
12/9 Calorie Bike
12 Wall Balls (20/14)
12 Push Press (75/55)
REST 2:00
AMRAP 10 minutes:
7 Shuttle Runs (d/b = 1)
7 Ground to Overheads (75/55)
Thursday 11/23
No Classes
Friday 11/24
“CONDITIONING”
Benchmark: Thanksgiving with the Girls
For Time:
Angie’s House
20 Pull-ups
20 Push-ups
20 Abmat Sit-ups
20 Air Squats
-immediately into:
Helen’s House:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
-Immediately into:
Fran’s House:
15 Thrusters (95/65)
-Immediately Into:
Nancy’s House:
400m Run
15 Overhead Squats (95/65)
-Immediately into:
Grace & Isabel’s House:
20 Ground to Overheads (95/65)
-Immediately into:
Kelly’s House:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
Saturday 11/25
“CONDITIONING”
Teams of 2. Trade reps as needed. Run together.
AMRAP 25 minutes
30 Power Cleans (135/95)
30 Bar Facing Burpees
30 Front Squats (135/95)
30 Toes to Bar
30 Push Jerks (135/95)
Every 5:00, run 400m together. Start the workout with a 400m Run.
Silver: 115/75 lbs.+ Pull-ups
Bronze: 95/65 lbs. + Ring Rows
