Friday November 29th 2019

48min Constant Work @ Mod Int
3min Skips
3min Bike (no hands)
3min Row
Then 2RNDS of:
30 Walking Lunges
EMOM Push Ups
EMOM Kipping Pull Ups

ALTERNATE WITH:

2RNDS of:
30 KB Russian Swings
2 Rope Climbs
EMOM HSPU

Thursday November 28th 2019

A)E1:15/6R
6 PWR Clean
Alt With
Max Push Ups

B)E1:15/6R
6 DB Parallel Skull Crushers
Alt With
6 Ez Bar Curls

C)E3M/5R
30sec/sd Side Bridge
10 Back Extensions

Wednesday November 27th 2019

A)E2M/7R
6/sd BB Split Squats

B)E2M/6R
6 Military Press
6 GHD HC

C)E2M/6R
6 L SA DB Rows
Alt With
6 R SA DB Rows

Tuesday November 26th 2019

A)24min EMOM
T2B
6 Inc DB CP
6 DH Pull Ups
Burpees

B)E1:15/7R
6 BB SLDL (build to heavy wt)

C)4 Sets
10/sd DB External Shoulder Rotations

Monday November 25th 2019

A) E2M/8R
2 Front Squats

B)E1:30/9R
6 Bent Over Rev Grip BB Row
Alt With
6 Dips

C)E2M/5R
HSPU
2 Rope Climbs (dont touch ground)

Friday November 22nd 2019

For Time: 
5x Cal Row
100 J.Lunges
5x Cal Ski
100 KB Americano's
5x Cal Bike
5x EMOM Push Ups
5x EMOM DBL Unders/Skips
5x EMOM Burpees

Thursday November 21st 2019

A)E2M/5R
10/sd Single Arm DB Push Press
Alt With
10 KB DBL Cleans

B)E1:15/6R
10 Ez Bar Skull Crushers
Alt With
10 BB Curls

C)E1:15/6R
10/sd Single Arm DB Rows

Alt With
10 Prone Knees To Elbows

Wednesday November 20th 2019

A)E2M/8R
10 DL

B)E1:15/6R
5 Prone Grip Pull Ups
Alt With
10 GHD HC/10 SB HC

C)30sec On/90sec Off/6R
Bike Sprints @ 90% Intensity

Tuesday November 19th 2019

A)E1:15/5R
10 L Single Leg SLDL
Alt With
10 R Single Leg SLDL

B)E1:15/5R
10 Military Press
Alt With
5 Box Jumps

C)E1:15/5R
10 Dips
Alt With
10 Back Extensions

Monday November 18th 2019

A)E2M/8R
10 Back Squats

B)E1:15/6R
10 DB Chest Press
Alt With
10 Bent Over BB Rows

C)E1:15/6R
30sec/sd Side Plank
Alt With
10 HKTE

Friday November 15th 2019

A)5min AMRAP
7 Devil Presses
EMOM DH Pull Ups

5min Rest

B)5min AMRAP
12 KB Swing Cleans
100' Sled Push

5min Rest

C)5min AMRAP
EMOM Push Ups
20 J.Lunges

D)2RNDS
5min Ski @ Mod Int
5min Bike @ Mod Int

Thursday November 14th 2019

A)E1:15/6R
10/sd DB Split Squats

B)E1:15/6R
5/sd Single Arm DB Push Press
Alt With
45sec Plank

C)E1:15/6R
100'/sd Single Arm DB Farmer Carry
Alt With
10 Back Extensions

Wednesday November 13th 2019

A)E1:15/6R
3 Reverse Grip Dead Hang C2B
Alt With
Ring Dips

B)E1:15/6R
3 Bench Press
Alt With
1 Rope Climb (start seated/Decend Legless)

C)50/40/30/20/10 FT:
DBL Unders
2x Cal Ski (constant)

Tuesday November 12th 2019

A)E2M/8R
1 Clean
1 Split Jerk (put bar on back)
6 Step Back Lunges
1 Push Jerk (front rack bar)
6 Front Squats

B)E1:30/6R
6 BB SLDL
Alt With
HSPU

C)10-1 For Time:
T2B
Burpee Box Jump Overs

Friday November 8th 2019

A)24min Constant Work
2x Cal Ski
20 Russian KB Swings
Max Paralette Push Ups

B)24min Constant Work
2x Cal Bike
10/sd KB Single Arm Cleans
EMOM T2B

Thursday November 7th 2019

A)E2M/8R
1 Clean
5 Front Squats
1 Push Jerk
5 Back Squats
1 Split Jerk

B)6min EMOM
Kipping C2B

C)6min EMOM
HSPU

D)5min Max DBL Unders

Wednesday November 6th 2019

A)E1:30/9R
1 Hang PWR Snatch
1 Hang Squat Snatch
1 OHS

B)E1:15/6R
3 Bench Press
Alt With
6 DB Incline Rows

C)5RFT
6 DB Hang Clean To Thruster
EMOM Ski

Tuesday November 5th 2019

A)E2:30/7R
20 DB FR SBL

B)E1:15/6R
10GHD HC
Alt With
3 DH Pull Ups

C)E2M/5R
EMOM Cal Row

Monday November 4th 2019

A)18min EMOM
3 Hang Squat Snatch
HSPU
Box Jumps

B)18min EMOM
2 Clean/Split Jerk
T2B
Push Ups