Monday 11/22
“Strength”
In 15:00
Find a 1 RM Front Squat
“Conditioning”
5 Rounds – Each For Time
5 Power Clean (135/95)
10 Front Squat (135/95)
5 Jerks (135/95)
20 Pull-Ups
Rest 1:30
Silver: (95/65) or 50% Jerk, 15 Pull-Ups
Bronze: (65/45), 15 Ring Rows
Tuesday 11/23
“Strength”
In 15:00
Find a 1 RM Deadlift
3-5min Transition
in 15:00
Find a 1RM Bench
“Conditioning”
21-15-9
Burpees
SA Alt. Dumbbell Snatch (50/35)
Silver: (40/25)
Bronze: (30/20)
Wednesday 11/24
*Last Class Is At 12:00pm
“Conditioning”
Partner WOD
Teams of 2 – Trade Reps
30 AMRAP
50 Cal Bike
50 Toes To Bar
50 Air Squats
50 Ring Rows
50 Walking Lunges
Thursday 11/25
Closed For Thanksgiving
Friday 11/26
*Only 1 Class At 8:00am
“Conditioning”
Thanksgiving With The Girls
For Time:
Angie’s House
20 Pull-Ups
20 Push-Ups
20 AbMat Sit-Ups
20 Air Squats
-then-
Helen’s House
400m Run
21 KB Swings (53/35)
12 Pull-Ups
-then-
Fran’s House
15 Thrusters (95/65)
-then-
Nancy’s House
400m Run
15 OHS (95/65
-then-
Grace and Isabel’s House
20 Ground-To-Overheads (95/65)
-then-
Kelly’s House
400m RUn
30 Box Jumps (24/20)
30 Wall Balls (20/14)
Saturday 11/27
“Conditioning”
5:00 AMRAP
250m Row
15 Sit-Ups
Rest 1:00
5:00 AMRAP
500m Bike
15 Box Jumps (24/20″)
Rest 1:00
5:00 AMRAP
250m Row
15 Sit-Ups
Rest 1:00
5:00 AMRAP
500m Bike
15 Box Jumps (24/20″)
Rest 5:00
3 Rounds Quality
1:00 Plank
8/8 SL Glute Bridge
