Fri Nov 16 – “Overtime”
For Time:
200 Meter Run, 21 Power Snatches
200 Meter Run, 21 Overhead Squats
200 Meter Run, 15 Power Snatches
200 Meter Run, 15 Overhead Squats
200 Meter Run, 9 Power Snatches
200 Meter Run, 9 Overhead Squats
Barbell: (95/65)

Thurs Nov 15 – “Back Seat”
AMRAP 18:
40/30 Calorie Bike
30 AbMat Sit-ups
20 Dumbbell Box Step-ups
(35’s/20’s to a 20? Box)

Wed Nov 14 – “Gwen”
15-12-9:
Unbroken Clean and Jerks

Tues Nov 13 – “Fire Drill”
4 Rounds:
400 Meter Run
12 Dumbbell Snatches (70/50)
15 Chest to Bar Pull-ups

Mon Nov 12 – “Last Legs”
Teams of 3, For Max Reps:
0:00 – 5:00 – Front Squats
5:00 – 10:00 – Row for Calories
10:00 – 13:00 – Rest
13:00 – 18:00 – Back Squats
18:00 – 23:00 – Bike for Calories
Squat Loads Increase Every 30 Reps:
Front Squats: (115/80), (135/95), (Max 155/105)
Back Squats: (155/105), (185/135), (Max 225/155)

Sat Nov 10 – “Sawdust”
AMRAP 5:
15-12-9
Power Snatches (75/55)
Pull-ups
*rest 5 minutes*
AMRAP 5:
15-12-9
Thrusters (75/55)
Toes to Bar

Fri Nov 9 – “The Good Life”
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)

“Nonstop”
Strict Press
Heavy Set of 1
Push Press
Heavy Set of 3
Push Jerk
Heavy Set of 5
AMRAP 8:
10/7 Calorie Bike
10 Wallballs (20/14)

“Dead Meat”
For Time:
1 Mile Run
100 Double Unders
30 Deadlifts (185/135)
800 Meter Run
50 Double Unders
20 Deadlifts (185/135)
400 Meter Run
25 Double Unders
10 Deadlifts (185/135)

“Always Remembered”
Teams of 2:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row
Bear Complex:
1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Back Rack Push Press