Monday 11/27
“STRENGTH”
Every 2:00 x 5 Sets:
5 Back Squats + 3 High Box Jumps
“CONDITIONING”
3 Rounds for Time:
7 Squat Clean Thrusters (135/95)
14 Bar Facing Burpees
21 C2B Pull-ups
REST 1:00
Silver: 95/65 lbs. + Pull-Ups
Bronze: 65/45 lbs. + Ring Rows
Tuesday 11/28
“CONDITIONING”
AMRAP 6 minutes
21-15-9
KBS (70/53)
Box Jump Overs (24/20)
REST 3:00
AMRAP 6 minutes
21-15-9
Wall Balls (20/14)
Hang Power Cleans (95/65)
REST 3:00
AMRAP 6 minutes
21-15-9
Deadlifts (95/65)
OHS (95/65)
Wednesday 11/29
“CONDITIONING”
Teams of 2. Trade Every 1:00. One Partner Always Biking.
4 Rounds for Max Reps:
1:00 Power Snatch (135/95)
1:00 Power Cleans (135/95)
1:00 Push-Ups
1:00 Toes to Bar
1:00 Walking Lunges
1:00 REST
Score 1: Reps
Score 2: Calories
Silver: 95/65 lbs.
Bronze: 65/45 lbs. + Hanging Knee Raises
Thursday 11/30
“STRENGTH”
3 Sets of Strict Pull-up Ladder
REST 1:00 between sets
+
3 Sets of Strict HSPU Ladder
REST 1:00 between sets
“CONDITIONING”
AMRAP 9 minutes
21-18-15-12-9-6-3
Bike Calories
Push Press (95/65)
REST 3:00
AMRAP 9 minutes
21-18-15-12-9-6-3
Row Calories
Front Squats (95/65)
Silver: 75/55 lbs.
Bronze: 65/45 lbs.
Friday 12/1
“CONDITIONING”
Benchmark: Fight Gone Bad
3 Rounds for Max Reps:
1:00 Wall Balls (20/14)
1:00 SDHP (75/55)
1:00 Box Jumps (20/16)
1:00 Push Press (75/55)
1:00 Row Calories
1:00 REST
Silver: 14/12 lbs. + 45/35 lbs. + 16/12″
Bronze: 12/10 lbs. + 45/35 lbs. + 16/12″
Saturday 12/2
“CONDITIONING”
Teams of 2. Trade reps every 1:00
AMRAP 16 minutes
50 Thrusters (95/65)
50 Toes to Bar
50 Calories (Bike or Row)
50 KBS (53/35)
50 Bar Facing Burpees
REST 4:00
AMRAP 16 minutes (You Go – I Go)
200m Run
60ft. Burpee Broad Jumps
50 Air Squats
