Conditioning In teams of 2… Complete as many rounds and reps as possible in 10 minutes of: 100m Sprint 5 Burpees 10 Deadlift (185/125) –

Conditioning “Partner Cindy” In teams of 2, complete as many rounds and reps as possible in 20 minutes of: 5 Pull Ups 10 Push Ups

Conditioning In teams of 2, alternate complete rounds to complete as many rounds and reps as possible in 30 minutes of: 30 Double Unders 20

Conditioning In teams of 2, with only 1 partner working at a time, complete the following for time: Row 1200m – switch every 30 pulls

Conditioning In teams of 2, complete as many rounds and reps as possible in 25 minutes of: 20 Plate Box Step Ups (Step Ups w/o

Conditioning In teams of 3, complete as many rounds and reps as possible in 15 minutes of: 15 Calorie Row15 Dumbbell Push Press (50’s/35’s) Note:

Conditioning “Thanksgiving with the Girls” For time: Angie’s House 20 Pull Ups 20 Push Ups 20 Sit Ups 20 Air Squats Helen’s House Run 400m

Conditioning For time: Run 5k

Conditioning 6 min AMRAP of: 6 Calorie Row 6 Burpees over the rower – rest 2 min – 5 min AMRAP of: 10 KB Swings

Conditioning Complete as many rounds and reps as possible in 3 minutes of: 3 Front Squats (155/105) 6 Handstand Push Ups 9 Pull Ups Note:

Conditioning For time: Row 1000m Into… 4 rounds of… 21 Push Ups 14 Alternating Front Rack Lunges (115/75) 7 Hang Power Cleans (115/75) Into… Row

Strength Every 4 minutes for 5 sets, complete: Heavy Thruster x 5 reps – increase load as possible GHD Sit Up x 10 reps Conditioning

Strength 15 minutes to establish a 3RM Front Squat Conditioning “West Metro Benchmark Test 2” 4 rounds for time of (12 min cap):18 Wall Ball

Strength For time: Row 2000m Conditioning Complete as many reps as possible in 17 minutes of: 2-4-6-8-10-etc… Hang Power Snatch (95/65) 2-4-6-8-10-etc… Toes to Bar

Strength 12 minutes to establish a single heavy Power Clean for the day Conditioning In 2:30, complete as many reps as possible of: 10 Power

Conditioning “Cindy” Complete as many rounds and reps as possible in 20 minutes of:5 Pull Ups10 Push Ups15 Air Squats *compare to 220926 ……….  

Conditioning “West Metro Chipper” For time: 100 Abmat Sit Ups 90 Walking Lunges 80 Push Ups 70 Box Jumps (24″/20″) 60 Pull Ups 50 Squat

U.S. Army Staff Sgt. Aaron N. Holleyman, 27, of Glasgow, Mississippi, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky,

U.S. Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Florida, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor

Strength Every 4 minutes for 5 sets, complete: Front Squat – 5 reps @ 60% – 3 reps @ 70% – 2 reps @ 80%

Strength Each for time: 50/40 Calorie Row 40/32 Calorie Row 30/24 Calorie Row 20/16 Calorie Row 10/8 Calorie Row Conditioning Complete as many rounds and

Strength Every 2 minutes for 6 sets, complete: Hang Power Clean + Power Clean + Push Jerk – increase load as possible – Conditioning 3

Conditioning 8 rounds for time of: 100m Farmer Carry (50’s/35’s) 10 Thrusters (95/65) 100m Farmer Carry (50’s/35’s) 10 Pull Ups *compare to 201024

Strength Every 4 minutes for 4 sets, complete: Front Squat – 4 reps @ 75% – 4 reps @ 80% – 4 reps @ 80%

Strength Every 5 minutes for 3 sets, complete:Deadlift x 5 repsAlternating DB Curl x 5 reps/armBanded Triceps Pushdown x 20 reps Conditioning 4 rounds for

Strength Every minute on the minute for 16 minutes, complete:Minute 1 – 12 Box Step UpsMinute 2 – 5 Pull Up NegativesMinute 3 – 2

Strength Every 4 minutes for 4 sets, complete:Front Squat– 6 reps @ 70%– 6 reps @ 80%– 3 reps @ 90%– 2 reps @ 95%

Strength For time: Row 1500m Conditioning For time: 10 Burpees 31 KB Swings 10 Burpees 31 Box Jumps 10 Burpees 31 Push Press 10 Burpees

Conditioning “Team Halloween” In teams of 2, complete the following for time: 75 Box Jumps (20”)50 Pull Ups100 Thrusters (45)50 Toes to Bar75 Box Jumps

Strength Every 2 minutes for 5 sets, complete:3 Straight-arm Clean Pulls + 1 Power Clean – increase load as possible – Conditioning “The Chief” Complete

Strength Every 4 minutes for 4 sets, complete:Front Squat– 6 reps @ 65%– 6 reps @ 75%– 6 reps @ 80%– 6 reps @ 80%

Strength Every 2 minutes for 5 sets, complete:Overhead Press x 3 reps – increase load as possible – Conditioning 3 rounds NOT for time of:2

Strength Every 4 minutes for 4 sets complete:8 Inverted Row12 Bar Dips16 Goblet Squat Conditioning For time:21 Handstand Push Ups75 Double Unders5 Wall Walks75 Double

Strength Every 4 minutes for 4 sets, complete: Front Squat – 8 reps @ 65% – 6 reps @ 75% – 4 reps @ 85%

Conditioning “Christine Meets Helen” 3 rounds for time of: Row 500m 12 Bodyweight Deadlift 21 Box Jumps (24″/20″) Run 400m 21 KB Swings (55/35) 12

Strength 2 sets, each for time of: Row 1000m – rest 5 minutes – Conditioning Every 90 seconds until failure, complete: 3 Shuttle Runs (5m