Monday
Back Squat 1RM
20 minutesBlack and Blue
5 Rounds For Time
10 Power Cleans 135/95lbs
10 Lateral Burpees
Tuesday
Test
30 Burpee Muscle Ups
AMRAP in 15 Minutes
15/10 cal Row
15 Chest to Bar
30 Wall Balls 20/14
Rest 1 Minute
4 sets
10 DB bench
20 band pull aparts
Wednesday“Thanksgiving with the Girls”
“Angie’s” House
30 Pull-Ups
30 Push-Ups
30 Sit-Ups
30 Air Squats
“Helen’s” House
400 meter Run
21 Kettlebell Swings (53/35 lb)
12 Pull-Ups
“Fran’s” House
21 Thrusters (95/65 lb)
“Nancy’s” House
400 meter Run
15 Overhead Squats (95/65 lb)
“Grace & Isabel’s” House
30 Ground-To-Overheads (95/65 lb)
“Kelly’s” House
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/14 lb)
Thursday
Happy Thanksgiving!
Friday“The Admiral”
3 Rounds For Time
20 Burpee Pull Ups
20 Front Squats 155/105lb
20 Box Jumps 24/20″
Saturday
Deadlift 95+/1×3
For Time
42 DB Snatches 50/35
21 Toes to Bar
100 Double Unders
30 DB Snatches
15 Toes to Bar
100 Double Unders
18 DB Snatches
9 Toes to Bar
100 Double Unders
*every 2 minutes do 6 Lateral burpees over DB
Sunday
6 Rounds For Time
25/18 cal Row
10 Burpee box Jump Overs 30/24″
25 Sit Ups
10 Strict HSPU
