Monday 11/20/17

Monday 11/20/17

A) 2 Sets
Walking Knee Pull x30ft
Walking Quad Pull x30ft
Squat + Reverse lunge ea. leg x5
+
2 Sets
Shoulder Circles x10 ea. direction
Scap Push-up x10
Hanging Lat Pulls x10

B) EMOM For 5 Min Do:
Handstand Push-up x7-10
rest 2 min
EMOM For 6 Min Do:
Odd – Push-up x15
Even – Ring Support Hold x30 sec

C) 1000 m Row @+5 Sec To 1k PR Time
rest 3 min
2 Sets
500 m Row @-5 Sec To 1K Pace
rest 5 min

Sunday 11/19/17

Sunday 11/19/17

A) Coaches Choice Warm-up

B) 3 Sets
Bent Over Single Arm Trap Raise x15 ea.
Single Leg Glute Bridge x15 ea. leg

C) 100 Med Ball Cleans (20/15)

*Every min starts with 8 DB Push Press (50/35)

Saturday 11/18/17

Saturday 11/18/17

A) Coaches Choice Warm-up

B) In Teams Of 2 Perform:
For Time:
50 DB Man Makers (50/35) (5 Rep Inc.)
150 Wall Balls (20/15) (25 Rep inc.)
1 Mile Partner Run

Monday 11/6/17

Monday 11/6/17

A) 2 Sets
Walking Knee Pull x30ft
Walking Quad Pull x30ft
Squat + Reverse lunge ea. leg x5
+
2 Sets
Shoulder Circles x10 ea. direction
Scap Push-up x10
Hanging Lat Pulls x10

B) 4 Sets
Toes To Bar x15
rest 1 min
Ring Push-up Hold x60 sec
rest 1 min

C) 3 Sets
750 m Row @-5 Sec To PR Pace
rest 3 min

rest 5 min, then do:
3 Sets
20 Sec Max Meter Row
rest 1:40

Sunday 11/5/17

Sunday 11/5/17

A) Coaches Choice

B) 3 Sets
1 Min Double Unders
rest 1 min

C) For Time:
100 Burpees
Minute 1 starts with 5 Ball Slams (20/15)
Minutes 2 starts with 5 Kettlebell Swings (70/53)
Minute 3 starts with 5 Ball Slams
Minutes 4 starts with 5 Kettlebell Swings
etc..

Saturday 11/4/17

Saturday 11/4/17

A) Coaches Choice

B) In Teams Of 2 Perform:
Max Reps In 7 Min Of:
Cal Row
rest 2 min

Max Reps In 4 Min Of:
Squat Clean Thruster (155/105)
Without rest start:
Max Reps In 3 Min Of:
Pull-ups
rest 2 min

Max Reps In 4 Min Of:
Wall Ball (20/15)
without rest start:
Max Reps In 3 min Of:
DB Push Press (50/35)

Friday 11/3/17

Friday 11/3/17

A) Coaches Choice

B) In 15-20 Minutes Establish A 1RM Power Snatch

C) “Linchpin Test 3”
3 Rounds For Time Of:
21 Wall balls (20/14)
14 Handstand Push-ups
7 Deadlifts (315/205)

Thursday 11/2/17

Thursday 11/2/17

A) 2 Min Assault Bike @60%
+
2 Sets
Banded Face Pulls x10
Lateral Lunge x8 ea. side
Deadbugs x16 (8 ea. side)

B) AMRAP In 5 Min Of:
20 Double Unders
10 Wall Balls
Immediately Into
5 Min Max Cal Assault Bike
rest 5 min
AMRAP In 10 Min Of:
14 Alt. DB Snatch (55/35)
10 Squat Box Jump (24″/20″)
2 Wall Climbs

C)3 Sets
Dragon Flag x5-7
rest 1 min
Alt. DB Front Raise x20 (10 ea. arm)
rest 1 min

Wednesday 11/1/17

Wednesday 11/1/17

A) 2 Sets
Walking Barbell Good Morning x30ft
Hang Power Clean x5
Front Squat x5
Split Press x5

B) Clean & Jerk
65% x1.1.1
75% x1.1.1
80% x1.1.1
85% x1.1
85% x1.1

C) 4 Rounds For Time Of:
5 Hang Squat Clean (225/145)
20 Bar Facing Burpee

Tuesday 10/31/17

Tuesday 10/31/17

A) Coaches Choice

B) 6 Sets
Overhead Squat x1 @65×1
*Building

C) 4 Sets, Ea. For Time Of:
15/10 Cal Assault Bike
15 Overhead Squats (95/65)
15 Kettlebell Swings (53/35)
15 Toes To Bar
rest 5 min