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Tuesday, November 21st

A) 12 Min EMOM
30 Sec of Work at Each Station
1- Pull-ups/ C2B/ Bar MU/ MU
2- Strict Press(95/65)
3- High Box Jump(30/24)

B) 5 Rounds For Time
-50 DUs/ 100 SUs
-20 KB/DB Walking Lunges (53/35) or (50/35 DBs)
-6 Push Jerks (165/100)

*15 Min Time Cap


Monday, November 20th

A) Back Squats
5@70%
5@75%
2×3@80%
3@85%

B) 13 Min AMRAP
-8 T2B/ K2C
-3 Power Snatches(95/65)
-8 T2B/ K2C
-6 Power Snatches(95/65)
-8 T2B/ K2C
-9 Power Snatches(95/65)
– 8 T2B/ K2C
-12 Power Snatches(95/65)
*continue adding 3’s to each set of Power Snatches


Saturday, November 18th

A1) SA KB Front Rack Carry
4x Down & Back longest area of the gym
*At turn around, before switching arm
A2) -8 SA RKB Swings
-8 SA KB Push Jerk

B) In Pairs, for Max Calories on rower
-18min AMRAP

1- Row For Max Cals,
Switch when partner completes:

2- 5 Dead lift
5 Cleans
5 Shoulder to OH
-200m Run
Rx 185/130


Thursday, November 16th

A1) Strict Pull-ups 4×6-12
A2) Wall Sit 4×30 Sec
A3) Ring Dips 4×6-12

B) For Time:
– 150 DUs/ 300 SUs
-60 RKB Swings (70/55)
-50 Box Jumps (24/20)
-40 Deadlifts (155/110)
-30 Wallballs (20/14)
-20 HSPUs/ Hand Release Push-ups
-10 Muscle Ups

20 Min Time Cap


Wednesday, November 15th

A) Dead Lift
5,5,3,3
*Building to Heavy set of 3

B) On a Runing Clock:
00:00-10:00
3 Rounds of
15 Box Jumps
12 Power Snatches (95/65)
*Use remaining time for rest
10:00-20:00
3 Rounds of
12 Thrusters
10 Bar Facing Burpees


Tuesday, November 14th

A1) SA KB Push Press
4×8 p/arm
A2) American KB Swing
4×30 Seconds of work
*Record largest set

B) 3 Rounds Not For Time:
-30 Seconds of Supermans
-30 Seconds V-ups
-30 Sec R Plank
-30 Sec L Plank

C) 9 Min EMOM
1 Power Clean
+
1 Hang Power Clean
+
1 Split Jerk


Monday, November 13th

A1) Barbell Step-ups 4×5 p/leg
(building through all sets)
A2) Ring Push-ups 4×8-15

B) 17Min AMRAP
500m Row Buy In
Then,
-12 Front Rack Barbell Reverse Lunges (95/65)
-15 Toes to Bar/ K2C
-18 Wallballs (20/14)
-21 Double Unders
or
-63 Single Unders


Saturday, November 11th

A) In Teams of 3 Complete 5 rounds each of
1 – 300m Row
2 – 10 Burpee Box Jump Overs
3 – 10 Power Cleans

Each teammate starts at a different station. Each person must finish reps at their station before everyone rotates. (every teammate will rotate through each station 5 times)
30 min Time-cap


Friday, November 10th

A) Front Squat
5×2 @ 90%

B) SEAN
10 Rounds For Time:
-11 C2B pull-ups
-22 Front Squats @ (75/55)

16 Min Time Cap


Thursday, November 9th

A1) KB Reverse Lunges 4×12 (6 p/leg)
A2) SL RDL 4×12 (6 p/leg)

B1) Ring Dips 4×8-12
B2) Chin-ups 4×8-12

C) For TIme:
-50 KB Swings (70/53)
-40 Goblet Squats (70/53)
-30 KB Snatches (70/53) alternating