Monday November 30th 2015

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

Thursday November 26th 2015

A)8 Sets
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

Tuesday November 24th 2015

A)8 Sets
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

Thursday November 19th 2015

A)Find a 1RM
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

Tuesday November 17th 2015

A)10 Sets
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

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

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

Wednesday November 11th 2015

Holliday

No Gym

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

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

Friday November 6th 2015

A)8 Sets
5 Hang PWR Cleans
5 HSPU

B)8 Sets
1 Rope Climb
50 DBL Unders

Thursday November 5th 2015

A)Find a 3RM
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

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

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