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
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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