THURSDAY 11.16.17
Strength
25-20-15-10
Ring Dip
Barbell Bent Over Row (115,80) RX+(135,95)
4 Rounds For Time:
200 Meter Run
15 Plate Ground To Overhead
20 KB Reverse Lunges (53,35 Each Hand)
15 Burpees To Plate
WEDNESDAY 11.15.17
Strength
Overhead Squat
6x4 Increasing Weight
AMRAP In 12 Minutes:
(3,3,6,6,9,9...)
Hang Power Snatch (95,65) RX+(115,80)
Box Jump Over (24,20) RX+(30,24)
*25 Double Unders After Each Round.
TUESDAY 11.14.17
3 Rounds (29 Minutes):
*Minute 0-4:
Run 400 Meters
MAX Burpee Pull Ups (RX+ Ring Muscle Ups)
*Minute 4-5:
Rest
*Minute 5-9:
Run 400 Meters
MAX Clean & Jerks (155,105) RX+(205,145)
*Minute 9-10:
Rest
*Score Is Total Amount Of Muscle Ups Or Burpee Pull Ups+Clean & Jerks Completed.
MONDAY 11.13.17
Monday
Strength
Deficit Barbell Reverse Lunges (Back Rack)
5x8 Each Leg, Increasing Weight
*Begin Standing On 45lb Plate
4 Rounds For Time:
21 Wall Balls (20,14) RX+(25,20)
18 KB Swings (53,35) RX+(70,53)
15/12 Calorie Assault Bike
*Reset Monitor For Each New Round. Swings Are Fully Overhead.
SATURDAY 11.10.17
Teams Of Two
One athlete works while the other rests.
AMRAP In 20 Minutes:
50 Deadlifts (185,130) RX+(205,145)
50/45/40 Calorie Row
50 Burpee Box Jump (24,20)
*Full Extension Required On Box Jumps.
FRIDAY 11.10.17
Strength
Back Squat
5x3@85% Of 1RM
For Time:
-400 Meter Run-
21-15-9
Thruster (75,55) RX+(95,65)
Pull Up
-400 Meter Run-
21-15-9
Thruster (75,55) RX+(95,65)
Pull Up
-400 Meter Run-
THURSSDAY 11.9.17
Core/Skill
For Time:
100 Abmat Sit Ups
5 Rope Climbs RX+(6)
75 Abmat Sit Ups
4 Rope Climbs RX+(5)
50 Abmat Sit Ups
3 Rope Climbs RX+(4)
25 Abmat Sit Ups
2 Rope Climbs RX+(3)
AMRAP In 15 Minutes:
25 Hand Release Push Ups
20 Power Cleans (115,80) RX+(135,95)
15/12 Calorie Assault Bike
10 Alternating Pistols
*Reset Monitor For Each New Round.
WEDNESDAY 11.8.17
Strength
Good Morning
6x5 Increasing Weight
3 Rounds For Time (25 Minute Time Cap):
25 Russian KB Swings (70,53)
20/16 Calorie Row
15 Burpees To Plate (45)
20 Toes To Bar
25 Wall Balls (20,14) RX+(25,20)
*Reset Monitor For Each New Round.
TUESDAY 11.7.17
Strength
3 Power Position (Hip) Snatch+3 Hang Snatch+3 Low Hang Snatch
7 Sets, Increasing Weight
*All 9 reps are performed without dropping the bar. All snatches are full squat snatches. Focus on technique & positioning.
AMRAP In 12 Minutes:
10 Hang Power Snatch (95,65) RX+(115,80)
10 Box Jump Overs (24,20) RX+(30,24)
10 Hand Stand Push Ups (Abmat+15’s) RX+(Abmat+45’s)
40 Double Unders
MONDAY 11.6.17
For Time (45 Minute Cap):
4 Rounds:
200 Meter Run
15/12 Calorie Assault Bike
3 Rounds:
300 Meter Run
20/16 Calorie Assault Bike
2 Rounds:
400 Meter Run
25/20 Calorie Assault Bike
1 Round:
800 Meter Run
30/24 Calorie Assault Bike
*Monitor Must Be Reset For Each New Round.