November 29, 2019

5 Weighted Good Mornings (135/95 lb.)
30/20 cal. Bike
Perform 1 round every 3 min.
5 rounds

Cash-out: Max cal. in 2 min.

November 28, 2019

For Time

"Angie's" House

20 Pull-Ups

20 Push-Ups

20 Sit-Ups

20 Air Squats

"Helen's" House

400 meter Run

21 Kettlebell Swings (53/35 lb)

12 Pull-Ups

"Fran's" House

15 Thrusters (95/65 lb)

"Nancy's" House

400 meter Run

15 Overhead Squats (95/65 lb)

"Grace/Isabel's" House

20 Ground-To-Ov...

November 27, 2019

Run 400 m
25 Shoulder-to-Overhead (115/75 lb.)
3 rounds

*Every time you break on the barbell, perform 10 Burpees.

November 26, 2019

3 Unbroken Bar Muscle-ups
5 Unbroken Chest-to-Bar Pull-ups
7 Unbroken Knees-to-Elbows
21 Box Jumps
AMRAP 18 min.

*Penalty for breaking is a 5-rep deduction.

November 25, 2019

Find your 1 RM Back Squat.

Find your Max-Set BW Back Squat.

*BW Back-Squat Test , Jan., 2019

November 22, 2019

200-m Single-Arm Farmers Carry – R (40/25 lb.)
20 Single-Arm Thrusters – L
20 Mountain Climbers
20 Single-Arm Thrusters – R
200-m Single-Arm Farmers Carry – L
2 rounds

November 21, 2019

Pull-up
3-3-3-1-1-1

*Optional Finisher
In pairs: 100-cal. Row

November 20, 2019

12 Alt. Pistols
12 Ring Dips
In what is left of 2 min., perform:
AMRAP Double-unders
5 rounds

November 19, 2019

Row 500 m
7 OH Squats (165/115 lb.)
Rest 3 min.
4 rounds

November 18, 2019

10 Power Clean and Jerks (95/65 lb.)
10 Alt. Jumping Lunges
100-m Barbell Front-Rack Carry
3 rounds

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