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25
Nov

Sat, Nov 26 2016

For time:
1000 Meter Row + 30 WB + 15 T2B
1:00 REST
800 Meter Run + 30 WB + 15 T2b
1:00 REST
500 M Row/400 M Run (choice) 30 WB + 15 T2B
24
Nov

Friday, Nov 25 2016

6 Rounds: 3:00 AMRAP / 3:00 REST
10 KB Swings (24/16kg)
10 Box Overs (24/20)
10 Push Ups
10 Ab Mat Sit-ups
*pick up where you leave off, score total rounds
22
Nov

Wed, Nov 23 2016

A. Deadlift 3 – 3 – 3 – 3 – 3 (increasing, reset after each rep)
B. For Time:
20/15 Cal Row
1 Round “DT” – 12 DL (155/105) + 9 HPC + 6 P. Jerk
20/15 Cal Row
2 Rounds “DT”
20/15 Cal Row
3 Round “DT”
20/15 Cal Row
21
Nov

Tuesday, Nov 22 2016

A. Squat of Choice: 5 – 5 – 5
B. In 14:00, Complete:
21 – 15 – 9 Back Squat (115/75, from ground) & Pull-ups
15 – 9 – 6 Front Squat (115/75) & C2B Pull-up
9 – 6 – 3 OHS (115/75) & Muscle Ups (rings or bar)
*in any time remaining, max: Bar Facing Burpees
C. Mobilize
20
Nov

Monday, Nov 21 2016

A. OT5:00 for 25:00
400 Meter Run
1 Rope Climb
10 Strict HSPU (Mod: kip)
1 Rope Climb
30 Double Unders
B. HSW Practice or 5 x 10 Meters if you have HSW
*rest as needed between attempts
18
Nov

Sat, Nov 19 2016

6:00 AMRAP: 10 KB P. Press (total 5/5)& 2 Tire Flips
2:00 REST
6:00 AMRAP: 20 Russian KB Swings & 25 M Sled Push (Moderate)
2:00 REST
6:00 AMRAP: 20 Lunge Steps & :30 “L” Sit
2:00 REST
6:00 – 1:00 Plank up/downs+:30 RT Plank+:30 LT Plank x 2
(plank up/down= move from high to elbows & back, etc)
17
Nov

Friday, Nov 18 2016

10:00 Row for Calories
10:00 AB for Calories
10:00 TGU
10:00 Run (around box or outside)
*at start and every 2:00 complete 5 Burpees for 40:00