November 21 - November 27

Monday

"Taking the Bait"
FT:
500-400-300-200-100
- Meter row
25-20-15-10-5
- Power snatch (75/55)
- Pull ups

Rx+
- 1st round must be under 3:20/3:40

Tuesday

"Misery Business"
AMRAP-18:
- 1 Rope climb
- 10 Plate sit up (25/15)
- 20 Air squats*

*After 5th round switch to 20 box jumps (24/20)
*After 10th round switch to 20 pistols

Wednesday

A) In 15min:
- Build to heavy 1-rep bench press
- Then 2 sets x 4-6 reps @ 80%

B) "Pilgrim Pump"
FT (CAP-15):
- Buyin: 1500m EB

5 Sets:
- 15 KB/DB crush floor press (53/35, 50/35)
- 15 Bent over row (95/65)

-.Buyout: 1500m EB

Rx+
- Floor press (70/50, KB/DB)
- Bent over row (115/75)

Thursday

Closed - Happy Thanksgiving

Friday

"Kalsu"
FT:
- 100 Thrusters (135/95)
*5 burpees to start each minute (except 1st minute)

Saturday

"Filthy 50"
- 50 Box Jumps (24/20 in)
- 50 Jumping Pull-Ups
- 50 Kettlebell Swings (1/.75 pood)
- 50 Walking Lunge Steps
- 50 Knees-to-Elbows
- 50 Push Presses (45/35 lb)
- 50 Hip Extensions
- 50 Wall Ball Shots (20/14 lb)
- 50 Burpees
- 50 Double-Unders

WEEKLY ACCESSORIES

STRENGTH (5/5)
A1) 5 Sets:
- 2 Back squat (each set same weight and heavy)
*beat week 3

A2) 2 Sets:
- 15 Back squat (60% of A1, and as fast as possible)

----------------------------------------------
CONDITIONING (5/5)
40-30-20-10
- Ski cals (Females 32/24/16/8)
- Dball bearhug step ups (70/50# to 12")
- 2-Count mountain climbers

*12" step ups = 3 x 45# plates

----------------------------------------------
BODY BUILDING (5/5)
A1) Vertical Push/Pull
3 Sets:
- 10 Double KB seated press (21X0)
- 10 Chin up (20X1), use band if needed
*beat results from week 3

A2) Arms
Not for Time:
- 50 Single arm banded kick backs/side
- 100 DB hammer curls
*Light and quick for each
*Break up as needed