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Saturday November 27th

5 Sets:AMRAP 2:0012/10 Calorie Assault/Echo Bike50ft Front Rack Double Dumbbell Walking Lunge (50s/35s)Max Strict Pull-Ups-Rest 2:00 between sets-

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Friday November 26th

For Time: w/ Partner  400m run together20 Squat Snatch (165/110)400m run together16 Squat Snatch (165/110)400m run together12 Squat Snatch (165/110)400m run together8 Squat Snatch (165/110)400m run together4 Squat Snatch (165/110) *split the snatches however

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Thursday November 25th

Turkey Gone Bad 1 minute per station accumulating max reps3 RoundsMinute 1: Row or BikeMinute 2: Thrusters (95/65)Minute 3: Toes to BarMinute 4: KB Sumo DL high pull (53/35)Minute 5: hand release Push UpsMinute 6: restĀ 

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Wednesday November 24th

Every :90 for 18:000:00-:90- 5 power cleans:90-3:00- 5 Push press3:00-4:30- 3 Power Cleans4:30-6:00- 3 Push press6:00-7:30- 2 power cleans7:30-9:00- 2 Push press9:00-10:30- 5 Power Cleans10:30-12:00- 5 Push press12:00-13:30- 3 Power Cleans13:30-15:00- 3 Push Press15:00-16:30- 2 Power cleans16:30-18:00- 2 Push press *record heaviest set of 2s

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Tuesday November 23rd

For Time:100 Double Unders50 Alternating Dumbbell Snatches (70/50)100 Double Unders  *12 min cap*     -Rest 3:00- 75 air squats50 GHD sit ups75 air squats*8 min CAP*

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Monday November 22nd

4 sets (Every 7:00) (28 min)Odd Sets (Sets 1 and 3)21/16 Calorie Bike6 Burpee Box Jump Overs (24/20)15/12 Calorie Bike6 Burpee Box Jump Overs (24/20)9/7 Calorie Bike Even Sets (Sets 2 and 4)21/16 Calorie Ski or Row6 Burpee Box Jump Overs (24/20)15/12 Calorie Ski or

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Saturday November 20th

7 Sets (each)300/250m Row7 Squat Snatch (135/95)-Partner 1 complete full rounds before switching with Partner 2-

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Friday November 19th

For time60 Toes to bar*perform 8 Devils Press (35/25) every 2 minutes**Start the workout with the Devils Press -rest until 12:00- 12 Rope Climbs or 50 Strict Pull-Ups*perform 8 Devils Press (35/25) every 2 minutes**Start the workout with the Devils Press -Stimulus-7-9 min per set

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Thursday November 18th

Teams of 25 Rounds (each/1:1)10/8 Calorie Ski OR 60 Double Unders5 Power Cleans (185/125)20 Jumping Split Lunges -Stimulus-20-25 min

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Wednesday November 17th

Every 3:00 for 18:00 (6 sets)Set 1: 5 repsSet 2: 3 repsSet 3: 1 repSet 4: 5 repsSet 5: 3 repsSet 6: 1 rep *All sets should be working setsĀ **shoot for a max for the day or a good day to try for a PR

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