Sunday, November 12th 2017
Row a 5K Every 3 minutes do 5 Power Cleans + 5 Bar Facing Burpees
Saturday, November 11th 2017
Every 90 seconds for 15 minutes, 2 Split Jerks, Building Every 4 minutes for 24 minutes From 0:00-3:00 Run 400 meters + ME Thrusters Rest 3:00-4:00
Friday, November 10th 2017
Every 5 minutes for 30 minutes, building: 4 Unbroken Bear Complexes 10 minute amrap: 5/3 Bar Muscle Ups 50 Double Unders
Thursday, November 9th 2017
5 Rounds 400 Meter Run 200 Meter Sandbag Run 20 Sandbag Facing Burpees Final Week of these accessories, less reps, heavier. Standing See Saw Press 4X10 AHAP Alternate with
Wednesday, November 8th 2017
18 minutes: Back Squat, Every 2 minutes, on the minute: 1X5@60%, 1×5@70%, 2X5@75%, At minute 10 switch to Front Squats and follow the same timing starting at minute 12:00 1X5@60%,
Tuesday, November 7th 2017
EMOM 14: 30 seconds on 30 seconds rest Odd: ME Strict Handstand Push-Ups Even: ME Strict Chest to Bar Pull-Ups For Time: 100 Double Unders 50 Pistols (alt) 40
Monday, November 6th 2017
18 minutes: Back Squat, Every 2 minutes, on the minute: 1X5@60%, 1×5@70%, 2X5@75%, At minute 10 switch to Front Squats and follow the same timing starting at minute 12:00 1X5@60%,
Sunday, November 5th 2017
5 rounds for time of: 20 Burpees 30 Abmat sit-ups 400 meter run 30 Air Squats 20 Double Unders
Saturday, November 4th 2017
Every 90 seconds for 15 minutes 3 Split Jerks, building Teams of Two, divide up reps anyhow 50 Partner Wall Balls 50 Toes to Bar, one partner hanging 50 Overhead
Friday, November 3rd 2017
Every 5 minutes for 30 minutes, building: 3 Unbroken Bear Complexes 4 Rounds: 10 Deadlifts 400 meter run
