November 30

  • On the Min for 12 Min
  • 2 Heavy Snatch
    November 29 – 6 RNDS

  • 20 Single Arm Over head Walking Lunge- Switch arms  at 10 reps 40/25
  • 15 Med Ball Cleans 20/14
  • 10 Toes to Bar
    November 27

  • 800 meter run
  • 50 push-ups
  • 50 lunges
  • 50 wall balls
  • 50 sit ups
  • 50 air squat
  • 400 meter run
  • 25 push-ups
  • 25 lunges
  • 25 wall balls
  • 25 sit ups
  • 25 air squat
  • 250 meter run
  • 15 push-ups
  • 15 lunges
  • 15 wall balls
  • 15 sit ups
    November 26 – 20 Min AMRAP

  • 8 Back Squat 225/185
  • 200 M Run
    November 24 – 20 Min AMARP

  • 5 burpee
  • 10 box jump 24/20
  • 15 kb swings 53/35
    November 23 – 9 rds.

  • 30 double unders
  • 3 bear complex 115/ 75
    November 22

  • 21 wall balls 20/14
  • 21 pull-ups
  • 7rds.
  • 7 db push press 40/25
  • 7 power clean 95/65
  • 21 pull-ups
  • 21 wall balls
    November 20

  • Baseline – then
  • 1 Rep Max Deadlift
    November 19

  • Annie
    November 18 – 21-15-9

  • Power Snatch 95/65
  • Wall Balls 20/14
    November 17 – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

  • Jumping Pull Ups
  • DB Hang Power Cleans 50/30
  • 3 OHS Right Arm
  • 3 OHS Left Arm
    November 16

  • Push Press- 3, 3, 3, 3, 3 – then
  • 2 RNDS of:
  • 25 Eleveted Push Ups
  • 25 Box Jumps 24/20
  • 25 Toes To Bar
  • 25 Lunges
  • 25 Sit Ups
    November 15 – 7 Min AMRAP

  • 3 Burpee
  • 7 KBS 70/53 then
  • Rest 1 Min
  • 7 Min AMRAP
  • 3 Deadlift 250/185
  • 7 Pull Ups
  • Rest 1 Min
  • 800 M Run
    November 13 – Partner Work out Fran-K-aren

  • 50 Wall Balls
  • Fran
  • 50Wall Balls
  • Fran
  • 50 Wall Balls
    November 12

  • Helen
    November 11

  • 1 Rep Max Front Squat – then
  • 7 Min AMRAP
  • 7 HSPU
  • 21 Double Unders
    November 10 – 9 RNDS

  • 9 Jumping Back Squats 95/65
  • 9 Burpees
    November 9 – 7 RNDS

  • 3 Cleans 155/105
  • 7 Pull Ups
    November 8

  • Nancy
    November 6

  • 35 Front Squats 155/105
  • 3 Rnds
  • 7 Snatch 115/75
  • 21 Double Unders
  • 35 Front Squats 155/105
    November 5 – 2 Rnds 7 Min AMRAP

  • 300 M Row
  • 200 M Run
  • Deadlift 225/165 for AMRepsAP- count reps
  • Rest as long as needed
    November 4 – 5 RNDS

  • 10  DB Clean- Goblet style 50/30
  • 30 KBS 44/26
    November 3

  • Back Squat
  • 3, 3, 3, 3, 3
    November 2

  • 75 Double Unders
  • 200 M Run
  • 50 Sumo Deadlift High Pull 65/45
  • 25 Wall Balls 20/14
    November 1

  • 30 Deadlifts 135/95
  • 4 RNDS
  • 7 Pull Ups
  • 7 Power Cleans
  • 7 Front Squats
  • 30 Deadlifts 135/95

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