B)21-18-15-12-9-6-3 For Time:
Box Jumps (24/20)
Wall Balls (20/14)
Sit Ups
Notes: Post your results in comments. Compare to Tuesday September 17th
Friday November 29th 2013
A)Muscle Up Work or 6 Sets of Max Rep Pull Ups
B)21-18-15-12-9-6-3 For Time:
Box Jumps (24/20)
Wall Balls (20/14)
Sit Ups
Notes: Post your results in comments. Compare to Tuesday September 17th
B)21-18-15-12-9-6-3 For Time:
Box Jumps (24/20)
Wall Balls (20/14)
Sit Ups
Notes: Post your results in comments. Compare to Tuesday September 17th
Thursday November 28th 2013
A)7 Rnds 1:30sec Rest In between Sets
BB Hang PWR Snatch x 5
B)7 Rnds 1:30sec Rest In Between Sets
BB Snatch x 3
C)5/200m Run Sprints
BB Hang PWR Snatch x 5
B)7 Rnds 1:30sec Rest In Between Sets
BB Snatch x 3
C)5/200m Run Sprints
Wednesday November 27th 2013
A)1min to complete:
10 DBL Unders
Then as many BB Front Rack Step Back Lunges (135/95) as possible with the rest of the minute
1min rest then
1min to complete:
10 DBL Unders
Then as many BB Front Squats (135/95) as possible with the rest of the minute
1min rest then repeat
6 Cycles
Your score is the total amount of Lunges and Front Squats you do for all 6 cycles
10 DBL Unders
Then as many BB Front Rack Step Back Lunges (135/95) as possible with the rest of the minute
1min rest then
1min to complete:
10 DBL Unders
Then as many BB Front Squats (135/95) as possible with the rest of the minute
1min rest then repeat
6 Cycles
Your score is the total amount of Lunges and Front Squats you do for all 6 cycles
Tuesday November 26th 2013
A)Push Jerk + 5 x 6
B)Bent Over BB Rows + 5 x 6
C)10-1 For Time:
Pull Ups
Burpees
Notes: Post your results in comments. Compare to October 28th 2013. 
B)Bent Over BB Rows + 5 x 6
C)10-1 For Time:
Pull Ups
Burpees
Notes: Post your results in comments. Compare to October 28th 2013.
Monday November 25th 2013
A)8 sets (1min rest)
BB Back Squats x 4
T2B x Max Reps without letting go of the bar
BB Back Squats x 4
T2B x Max Reps without letting go of the bar
B)6RFT
KB Cleans x 6/sd (32/24)
Hand Release Push Ups x 6
Finish with a half mile run at the end of the 6th set
KB Cleans x 6/sd (32/24)
Hand Release Push Ups x 6
Finish with a half mile run at the end of the 6th set
Notes: Comare with 7/18/2013.
Friday November 22nd 2013
A)RE2M/8R (build up to your heaviest weight)
BB Hang PWR Cleans x 5
B)Circuit Training (45sec in between exercises, 4 sets)
Leg Extensions x 10
Prone Hamstring Curls x 10
Prone SB Jack Knives x 15
Seated Cable Rows x 10
C)50 Burpees For Time (OPTIONAL)
BB Hang PWR Cleans x 5
B)Circuit Training (45sec in between exercises, 4 sets)
Leg Extensions x 10
Prone Hamstring Curls x 10
Prone SB Jack Knives x 15
Seated Cable Rows x 10
Thursday November 21st 2013
A)1/1000m Row Sprint for time
B) Find a 1RM Bench press
C) 4 rounds for time:
20 Knees to Elbows
C) 4 rounds for time:
20 Knees to Elbows
30 KBS (24/20)
40 J.Lunges
40 J.Lunges
Wednesday November 20th 2013
A)Work up to your 5RM in no less that 5 sets
BB DL
B)50-40-30-20-10 For Time:
Wall Balls
Double Unders
BB DL
B)50-40-30-20-10 For Time:
Wall Balls
Double Unders
Tuesday November 19th 2013
A)45sec in between exercises 6 sets
Ring Dips x Max Reps
Weighted Sit Ups x 10
B)21-15-9 For Time:
Pull Ups
Box Jumps (24/20)
Single Arm KB Swings (20/16)
Ring Dips x Max Reps
Weighted Sit Ups x 10
B)21-15-9 For Time:
Pull Ups
Box Jumps (24/20)
Single Arm KB Swings (20/16)
Monday November 18th 2013
A)RE2M/work up to your 5RM in no less than 5 sets.
BB Push Jerk
BB Push Jerk
B)13min AMRAP
BB Step Back Lunges x 10/sd (115/75)
(from the front rack)
T2B x 10
100m Run (.06mi)
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