Wednesday 11/17/2021

1,600 Meter Run
2,000 Meter Row
100 Toes to Bar
2 Minutes On, 1 Minute Off

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November 17, 2021

Tuesday 11/16/2021

3 Rounds:
15 Double Dumbbell Squats
15 Handstand Push-Ups
400 Meter Double Dumbbell Farmer’s Carry
3 Rounds:
45 Air Squats
15 Double Dumbbell Shoulder to Overhead

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November 16, 2021

Monday 11/15/2021

Build to A Heavy Set of 3 Power Snatch

PART 2:
[On the 0:00]
9-6-3:
Power Snatches (135/95)
Burpee Box Jump Overs (30″/24″)
[8 Minute Time Cap]

[On the 10:00]
12-9-6:
Power Snatches (95/65)
Box Jump Overs (24″/20″)
[8 Minute Time Cap]

[On the 20:00]:
15-12-9:
Power Snatches (75/55)
Bar-Facing Burpees
[8 Minute Time Cap]

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November 15, 2021

Friday 11/12/2021

PART 1:
On the 1:30 for 5 Rounds
Max Unbroken Strict Handstand Push Ups *Score = Total Reps
PART 2:
15-12-9-6:
Devil’s Press (50’s/35’s)
Calorie Row
*Women Row Same Calories
Directly Into…
6-9-12-15:
Dumbbell-Facing Burpees
Calorie Row
*Women Row Same Calories

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November 12, 2021

Thursday 11/11/2021

“Manion”
Team of 2
7 Rounds For Time:
400 Meter Run (teams run together)
29 Back Squats (partition however) (135/95)

On April 29, 2007, experienced Iraq war veteran from the 1st Recon Battalion, 1stLt Travis Manion, and his fellow Marines were ambushed while searching a suspected insurgent house in the Al Anbar province of Iraq. As he led the counterattack against the enemy forces, Travis was fatally wounded by an enemy sniper while aiding and drawing fire away from his wounded teammates. His courageous acts allowed every member of his patrol to survive.
For his actions, Travis was awarded the Silver Star and Bronze Star with Valor. His legacy continues to grow through the work of TMF, inspiring people to make an impact by serving others.

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November 11, 2021

Wednesday 11/10/2021

AMRAP 8]:
Bike Calories
Rest 2 Minutes

[AMRAP 8]:
1 Rope Climb (15′)
10 Double Unders
1 Rope Climb (15′)
20 Double Unders
1 Rope Climb (15′)
30 Double Unders …
Add 10 Double Unders Every Round
Rest 2 Minutes

[8 Minute Window]:
Establish 5RM Deadlift

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November 10, 2021

Tuesday 11/9/2021

PART 1: Front Squats
3 Rounds On the 2:00:
5 Front Squats

PART 2:
42-30-18:
Wall Balls (20/14)
Hand Release Push-Ups
Calorie Row
Women’s Calories: 30-24-12

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November 9, 2021

Monday 11/8/2021

On the 2:00 x 10 Rounds:
15 Box Jumps (24″/20″)
10 Toes to Bar
1 Snatch

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November 8, 2021

Saturday 11/6/2021

For Time [40 Minute Cap]: Team of 2
60 Clean and Jerks (115/85) Partition However
1 Mile Run
Must Run Together
20 Rope Climbs
Partition However
1 Mile Run
Must Run Together
100 Burpees
Synchro

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November 6, 2021

Friday 11/5/2021

Overhead Squat

 

AMRAP 15:
Calorie Bike
On the Minute [Starting at 0:00]: 10 Wall Balls (20/14)

 

 

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November 5, 2021