Thurs Nov 29 – “Better Half”
On the 1:30 x 7:
7 Dumbbell Strict Presses
7-6-5-4-3-2-1 Deadlifts
“1 Mile Run”
For Time:
1 Mile Run

Wed Nov 28 – “Long Gone”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Dumbbell Snatches (50/35)
1 Minute Calorie Bike
1 Minute Rest

Tues Nov 27 – “Inside Out” 10/02
For Time:
800 Meter Run
21 Power Cleans (155/105)
400 Meter Wreckbag Run (50/35)
21 Burpee Box Jump Overs (24/20)

Mon Nov 26
Overhead Squat
5 Sets of 5
Pausing Snatch Deadlift
5 Sets of 5
Power Snatch
5 Sets of 5

Sat Nov 24 – “Heartburn”
For Time:
1 Mile Run
10 Rounds of “Bergeron Beep Test” (75/55)

Thurs Nov 22 – “Amphibious” (Thanksgiving Day)
3 Rounds:
200 Meter Farmers Carry (53’s/35’s)
400 Meter Run
800 Meter Row

Wed Nov 21 – “Clothesline”
Push Press
Heavy Set of 10
AMRAP 12:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
….
Up by (2) reps until the finish.

Tues Nov 20 – “Flip Flop”
30-20-10:
Kettlebell Swings (53/35)
Calorie Bike
Directly into…
10-20-30:
Deadlifts (135/95)
Calorie Row
Women Complete (21-15-9, 9-15-21) Calories on Machines.

Mon Nov 19 – “Wasabi”
Front Squat
3 Sets of 5
For Time:
5 Laps (1,000 Meter Run)
40 Pull-ups
30 Front Squats (135/95)
20 Barbell Facing Burpees

Sat Nov 17 – “Sock Hop”
Teams of 3:
2 Rounds For Time (30 Minute Time Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Cleans
100 Barbell-Facing Burpees
Round 1: 135/95
Round 2: 115/80