Monday, November 26th

6 min. Amrap, Ab Tabata , 6 min. Amrap / 1 min. rest between
8 Ring Dips
12 Goblet Lunges
15 KB SDHP

Tuesday, November 27th

21 - 15 - 9
Dead Lift (135/85)
Slam Balls
Wall Balls

Wednesday, November 28th

Fight Gone Bad
Pull-ups
Burpees
Sit-ups
KB SDHP
Box Jumps

Thursday, November 29th

3 rounds

200 meter Med Ball Run

8 Push Press (75/45)

12 Kettle Bell Swings

8 Med Ball Cleans

12 V- Ups

Friday, November 30th

40 - 30 -20
Double Unders (x3 singles)
Plank Kettle Bell Pulls (35/26)
Air Squats

Saturday, December 1st

Team
400 meter Row / 20 Burpee Pullups (Partners Alternate)
40 Hang Clean to OH (75) (Do not sit weight down)
40 Burpee Box Jumps (20 each/alternating)
40 Partner Wall Balls
Finish with a 400 meter Run

Monday, November 19th

Strength training: Push Press (5-3-3-2-2)
Start at 70% 1 rep. Max
Then, 4 rounds for time;
6 Ring Dips
9 Hang Cleans (95/53)
12 Slam Balls
15 Over the Box Jumps

Tuesday, November 20th

1500 meter Row for Time, Then;
8 - 6 minute Amraps / 2 minute rest between;
3 Wall Walks
5 Hang Clean to OH (85/45)
10 One Arm KB Squats (35/26, 5 each arm)

Wednesday, November 21st

Skills training: rope climb
Then, For Time;
50 double unders (150 singles)
40 KB Lunges
30 Toes to Bar
20 Burpee's
50 double unders (150 singles)

Thursday, November 22nd

Turkey Wod
Coaches Choice

Friday, November 23rd

6-6-6 minute Amraps / 1 minute rest between;
6 Chest to Bar Pull-ups
10 Push Press (95/53)
12 Front Squats (95/53)

Saturday, November 24th

Team Wod
Begin Wod with a 800 meter Bar Bell Carry
40 Jump over your partner burpee's
50 Med Ball Situps (25 each)
60 Thrusters (45/33 bar)
End Wod with a 200 meter Farmer's Carry