A)6 Sets
HSW or HSPU or HSP
B)4 min AMRAP
10cal Row
10 BB Thrusters 95/65
4min Rest
2 Cycles
Friday November 27th 2015
For Time:
500M Row
100 Step Back Lunges
500M Row
75 Wall Ball (20/14)
500M Row
50 Push Ups
500M Row
500M Row
100 Step Back Lunges
500M Row
75 Wall Ball (20/14)
500M Row
50 Push Ups
500M Row
Thursday November 26th 2015
A)8 Sets
4 HSPU
Max Reps T2B
B)8 Sets
1 Rope Climb
100ft Sled Push @ Body wt
4 HSPU
Max Reps T2B
B)8 Sets
1 Rope Climb
100ft Sled Push @ Body wt
Wednesday November 25th 2015
A)10 Sets
1 Hang Snatch
1 PWR Snatch
1 Snatch
B)RE2M/8R
5 BB DL
C)4 Sets
5 DB Ext Rotations
1 Hang Snatch
1 PWR Snatch
1 Snatch
B)RE2M/8R
5 BB DL
C)4 Sets
5 DB Ext Rotations
Tuesday November 24th 2015
A)8 Sets
2 PWR Clean/Split Jerk
B)8 Sets
5 Bench Press
10 Weighted Sit Ups
2 PWR Clean/Split Jerk
B)8 Sets
5 Bench Press
10 Weighted Sit Ups
Monday November 23rd 2015
A)8 Sets
5 Front Squat
B)20min EMOM
15 Wall Balls 20/14
5 Muscle Ups/5 Pull Ups
10 Box Jumps 24/20
10 Americano's 28/20
Friday November 20th 2015
A)10 Sets
2 Snatch
B)18min EMOM
10 Pull Ups
5 Box Jumps (30/24)
Reverse Crunch w/ Leg Drop x 10
2 Snatch
B)18min EMOM
10 Pull Ups
5 Box Jumps (30/24)
Reverse Crunch w/ Leg Drop x 10
Thursday November 19th 2015
A)Find a 1RM
Front Squat
B)8 Sets
5 Bench Press
5/sd DB Step Back Lunges
Front Squat
B)8 Sets
5 Bench Press
5/sd DB Step Back Lunges
Wednesday November 18th 2015
A)RE90sec/8R
10 Modified Rows
B) 4 Rounds For Time:
10 T2B
20 Russian Swings 32/24
30 Cal Air Bike
rest 2 mins
10 Modified Rows
B) 4 Rounds For Time:
10 T2B
20 Russian Swings 32/24
30 Cal Air Bike
rest 2 mins
Tuesday November 17th 2015
A)10 Sets
2 PWR Clean/Push Jerk
B)8 Sets
4 Snatch Balance
100' Farmer Carry
2 PWR Clean/Push Jerk
B)8 Sets
4 Snatch Balance
100' Farmer Carry
Monday November 16th 2015
A)7RFT
20 DBL Unders
10 BB Thrusters (115/75)
1min Rest
B)7 Sets
5/sd Single Arm DB Rows
B)4 Sets
5/sd 90degree DB External Rotations
20 DBL Unders
10 BB Thrusters (115/75)
1min Rest
B)7 Sets
5/sd Single Arm DB Rows
B)4 Sets
5/sd 90degree DB External Rotations
Friday November 13th 2015
A)RE2:30/6R
Deadlifts x 10
B)RE2:30/6R
DB Shoulder Press x 6
GHD Hamstring Curls x Max Reps
C)8 sets bike sprints
30sec on
1min off
Deadlifts x 10
B)RE2:30/6R
DB Shoulder Press x 6
GHD Hamstring Curls x Max Reps
C)8 sets bike sprints
30sec on
1min off
Thursday November 12th 2015
A)RE3M/7R
Dips x 10
Weighted Sit Ups x 10
B)6RFT
16 Americano's 28/20
16 J.Lunges
8 Pull Ups
1min Rest
Dips x 10
Weighted Sit Ups x 10
B)6RFT
16 Americano's 28/20
16 J.Lunges
8 Pull Ups
1min Rest
Tuesday November 10th 2015
A)10 sets
1 Hang Clean
1 PWR Clean
2 Push Jerk
B)5 Sets
1 Sled Push @ Body Weight
1 Sled Pull
1 Sled Push
1 Sled Pull
1 Hang Clean
1 PWR Clean
2 Push Jerk
B)5 Sets
1 Sled Push @ Body Weight
1 Sled Pull
1 Sled Push
1 Sled Pull
Monday November 9th 2015
A)8 Sets
5 BB Back Squats
B)8 Sets
5 BB Chest Press
10 KB Supine Jack Knives
C)75 Back Extensions
5 BB Back Squats
B)8 Sets
5 BB Chest Press
10 KB Supine Jack Knives
C)75 Back Extensions
Thursday November 5th 2015
A)Find a 3RM
OHS
B)8min AMRAP Ladder (1,1,2,2,3,3,ect)
Thrusters
Bar Jump Burpees
OHS
B)8min AMRAP Ladder (1,1,2,2,3,3,ect)
Thrusters
Bar Jump Burpees
Wednesday November 4th 2015
A)15min Row For Distance
B)8 Sets
4 Dead Hang Pull Ups (weighted if possible)
8 Box Jumps (AHAP)
C)5 Sets
Max Reps GHD Sit Ups
B)8 Sets
4 Dead Hang Pull Ups (weighted if possible)
8 Box Jumps (AHAP)
C)5 Sets
Max Reps GHD Sit Ups
Tuesday November 3rd 2015
A)21min EMOM
2 Clean and Jerk (build to a medium weight then start workout)
15 Wall Balls 20/14
10 Burpees
B)Air Bike
10sec On at Maximum Intensity
50sec off
10 sets
2 Clean and Jerk (build to a medium weight then start workout)
15 Wall Balls 20/14
10 Burpees
B)Air Bike
10sec On at Maximum Intensity
50sec off
10 sets
Monday November 2nd 2015
A)Find a 3RM
Deadlift
B)8 Sets
2 Hang Snatch
Max Reps Ring Dips
C)4 Sets
5/sd DB Ext Shoulder Rotation
Deadlift
B)8 Sets
2 Hang Snatch
Max Reps Ring Dips
C)4 Sets
5/sd DB Ext Shoulder Rotation
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