Friday

Strength

Back Squat 

Should press

Warm up set

40%x5

50%x5

60%x3

Working sets, 3 min rest between rounds

70%x3

80%x3

90%x amrap

Conditioning 

16 min AMRAP 

30 sit ups

200m run

20 hang power clean

RX 75-95/55-75

Thursday

Happy Thanksgiving

Wednesday

Strength 

Front squat

Bench press

Warm up set

40%x5

50%x5

60%x3

Working sets, 3 min rest between rounds

70%x3

80%x3

90%x amrap

Conditioning 

“Fran”

21,15,9

Pull-ups 

Thrusters.

Tuesday

Strength

3x10 dips

3x failure strict pull up

Conditioning 

5 rounds for time

20 weighted step ups

10 supine row (hopefully with enough rings)

5 handstand push ups.

Monday

Strength Day

Deadlift

Back Squat

Shoulder press

Warm up set

40%x5

50%x5

60%x3

Working sets, 3 min rest between rounds

70%x3

80%x3

90%x amrap

Friday

4 rounds

30 v-ups

60 bicycles

30 weighted sit-ups 

60 flutter kicks

30 love taps

60 mountain climbers

Metcon

4 Rounds

30 Double Unders

16 Alternating Single Leg Deadlifts

30 Double Unders

10 Bent Over Rows

RX Men: 40# DBs

RX Women: 25# DBs

Thursday

3x10 pistols ( to med ball or bench)

30 Turkish get ups (40/25)

 Metcon

21-18-15-12-9-6-3

Air squats

Hand release push ups

Wednesday

5x3 back squat ( building)

3x10 strict pull ups

Metcon

 24 MIN AMRAP

20 kettlebell swings (53/35)

18 Dumbbell step ups(Alternating) (40/25)

Tuesday

1 mile run/ or 1600 row

5x10 bent over row 

“Annie”

50-40-30-20-10

Double unders ( Double the singles)

Sit-ups 

Monday

Strength

5x2 strict press ( building)

5x3 Front Squat (building)

“Kelly”

5 Rounds

400 m run

30 box jumps

30 wall balls 20/14lb

Friday

Core

50 double unders

50 sit ups

40 double unders 

4 sit ups

30 double unders

30 sit ups 

20 double unders

20 sit ups

10 double unders 

10 sit ups

Metcon

8 Rounds

8 Step Up Overs

8 Pull Ups

RX Men: 40# DBs

RX Women: 25# DBs