Sunday, December 3rd 2017
45 minute amrap: 10 Turkish Get-Ups (5 each side) 20 Sit-Ups 30 Cal Row 40 Wall Balls
Saturday, December 2nd 2017
Every 2 minutes for 16 minutes: 3 Deadlifts Across For Time: Teams of 2: 10-9-8-7-6-5-4-3-2-1 Squat Clean 100m Run
Friday, December 1st 2017
For 20 minutes 2 minute front rack holds at 80-100%+ of your Front Squat (you may build) Directly into a 60 second plank hold Rest 1 minute Every 4 mins
Thursday, November 30th 2017
4 5-minute rounds for max reps at each station: From 0:00-2:00, run 400 meters then double-unders From 2:00-3:00, Dumbbell snatches alt From 3:00-4:00, pull-ups From 4:00-5:00, Dumbbell Push Jerks Rest
Wednesday, November 29th 2017
Squat For 10 minutes, Every two minutes, 5 reps, across 30 minute emom: Min 1: Burpee Box Jumps Min 2: DB Hang Cleans (full) Min 3: Cal Row
Tuesday, November 28th 2017
Every 90 seconds for 15 minutes: 20 double unders + 2 Hang Snatches Part 1: 1 Round for time: 15 DB Push Press 10 Handstand Push-Ups 200 Meter Run Time
Monday, November 27th 2017
In 20 mins, complete 4 rounds for quality: 10 kip swings 5 hips to bar singles 5 bar muscle up singles 5 bar dips 40-30-20-10 Wall Balls Burpees
Sunday, November 26th 2017
“Lumberjack 20” 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m
Saturday, November 25th 2017
15 minutes to: Find a 1RM Power Clean Every 4 minutes for 24 minutes From 0:00-3:00 Run 400 meters + ME Thrusters Rest 3:00-4:00
Friday, November 24th 2017
Partner Conditioning: 12 Rounds total of: 15 Wall Balls 15 KB Swings 10 Burpee Box Jump Overs Then 150/100 Cals for time (divide up however)
