A)E2M/10R
2 Hang Squat Clean
1 Split Jerk
B)32min EMOM
10 Burpees
10 Box Jumps 24/20
Muscle Ups/Kipping Pull Ups
10 Cal Bike
Wednesday November 28th 2018
A)21min EMOM
5 Linked PWR Cleans
5 Reverse Grip Pull Ups
100' Farmer Carry
B)21min EMOM
8 SB Prone Jack Knives
8 Back Extensions
8 Wide Grip Ring Rows
Tuesday November 26th 2018
A)E2M/8R
5 Bench Press
5 DB SLDL
B)RE2M/7R
8 Front Rack Step Back Lunges Via Clean(AHAP)
50 DBL Unders
Friday November 23rd 2018
4min AMRAP
Cal Row
20 J.Lunges
4min Ski
4min Bike
4min AMRAP Kipping Pull Ups 5 Burpee Box Jump Overs (dont touch box) 4min Ski
4min Bike 2RNDS
4min Bike
4min AMRAP Kipping Pull Ups 5 Burpee Box Jump Overs (dont touch box) 4min Ski
4min Bike 2RNDS
Thursday November 22nd 2018
A)E2M/6R
1-4 Atlas Stone Lifts
B)12min EMOM 300' Shuttle Run
Alt With T2B
C)E1:15/6R
8 Ez Bar Skull Crushers
Alt With
8 DB Curls
B)12min EMOM 300' Shuttle Run
Alt With T2B
C)E1:15/6R
8 Ez Bar Skull Crushers
Alt With
8 DB Curls
Wednesday November 21st 2018
A)E1:30/8R2 Hang Squat Clean
2 Front Squat
2 Push Press
B)E2M/6R
8 DL
8 Incline DB CP
C)E2M/6R
8 Dips
50 Reverse Skips
2 Front Squat
2 Push Press
B)E2M/6R
8 DL
8 Incline DB CP
C)E2M/6R
8 Dips
50 Reverse Skips
Tuesday November 20th 2018
A)E2M/6R
50' Sled Rope Pull
50' Sled Rope Push
B)10-1Pull Ups
Bar Touch Burpees
C)12min EMOM
8 Left SA DB Rows
Alt With
8 Right SA DB Rows
Bar Touch Burpees
C)12min EMOM
8 Left SA DB Rows
Alt With
8 Right SA DB Rows
Monday November 19th 2018
A)E2M/8R
8/sd Deficit SBL
B)E2:15/6R
8 DB Standing DB Shoulder Press
GHD HC/10 SB HC
C)5RFT
15 Cal SKI
10 T2B/10 RCWLD
Friday November 16th 2018
48min Constant Work
3min Row
3min Skipping
3min Bike
3min AMRAP
10 Left Hand OH Walking Lunges
10 Right OH Walking Lunges
10 Pull Ups
10 Pull Ups
Thursday November 15th 2018
A)9min EMOM
1 HSC
1 SC
2 FS
B)E2M/6R
1-4 Atlas Stone Lifts
T2B C)12min EMOM 5 DB Curls
Alt With 10 RB Holding Leg Drops
T2B C)12min EMOM 5 DB Curls
Alt With 10 RB Holding Leg Drops
Wednesday November 14th 2018
A)Every 1:15/6 Sets (build to a heavy wt)
10 DB SLDL
Alt With
3 Standing BB Shoulder Press
B)Every 2min/7 Sets
5 Box Jumps
2 Rope Climb to 15' (don't touch ground)
C)For Time:
50 Cal Row
50 J.Lunges
50 KBS
50 KBS
Tuesday November 13th 2018
A)E2M/8R (build to a heavy wt)
5 Back Squats
B)E1:15/6R
Kipping C2B
Alt With
Ring Dips
C)Every 1:15/6R
5 Incline DB Chest Press
Alt With
5/sd DB SA Ring Rows
5 Back Squats
B)E1:15/6R
Kipping C2B
Alt With
Ring Dips
C)Every 1:15/6R
5 Incline DB Chest Press
Alt With
5/sd DB SA Ring Rows
Thursday November 8th 2018
A)18min EMOM
Kipping C2B
5 DBL KB Swing Snatch
50' Single Arm Farmer Carry Each Side
B)18min EMOM
5 DBL KB Cleans
50 DBL Unders
10 RB Holding Leg Drops
Wednesday November 7th 2018
A)E2M/6R (build to a heavy wt) -
2 Bench Press
6 BB Bent Over Reverse Grip Rows
B)E2M/8R
3 Back Squats
C)12min EMOM
Cal Row
Cal Ski
Cal Ski
Tuesday November 6th 2018
A)RE2M/3R
8 Linked BB Hang PWR Cleans
8 BB Push Press
Alt With
10 T2B
20 J.Lunges
B)E1:15/6R
8 Dips
Alt With
8/sd Single Arm Ring Rows
Monday November 5th 2018
A)E2M/8R
8/sd Deficit Split Squats
B)12min EMOM
2 Rope Climbs
Alt With
HSPU
C)12min EMOM
6 Eccentric HC
Alt With
8 DH Pull Ups
8/sd Deficit Split Squats
B)12min EMOM
2 Rope Climbs
Alt With
HSPU
C)12min EMOM
6 Eccentric HC
Alt With
8 DH Pull Ups
Friday November 2nd 2018
48min
3min Row
3min Bike
6min AMRAP
100' L Farmer Carry
100' R Farmer Carry
100' Sled Push
10 Pull Ups
3min Row
3min Bike
6min AMRAP
100' L Farmer Carry
100' R Farmer Carry
100' Sled Push
10 Pull Ups
Thursday November 1st 2018
Day 5
A)E2M/6R1-4 Atlas Stone Lifts
10 Inc DB Chest Press
B)E2M/6R
4-10 GHD HC/10 SBHC
20 Calf Raises
C)E2M/6R
10 TRX Wide Rows
15 Back Extensions
B)E2M/6R
4-10 GHD HC/10 SBHC
20 Calf Raises
C)E2M/6R
10 TRX Wide Rows
15 Back Extensions
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