Wednesday 11.8.2017 Complete as many rounds as possible in 7 minutes of: •115-lb. sumo deadlift high-pulls, 5 reps •5 strict handstand push-ups
Tuesday 11.7.2017 3 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, 35-lb. dumbbell push jerks •From 3:00-4:00, pull-ups •From 4:00-5:00, 35-lb. dumbbell hang squat cleans Rest 5 minutes between rounds. TOTAL TIME: 25-minutes
Monday 11.6.2017 5 rounds for time of: •30-yard weighted lunge, 50-lb. dumbbells •60-yard shuttle sprint (5-10-15 yards) Time Cap: 15-minutes
Sunday 11.5.2017 Rest Day Closed
Saturday 11.4.2017 Mobility 8:00am-8:30am Olympic Lifting 8:30am-9:30am Open Gym 9:30am-12:00pm
Friday 11.3.2017 Back Squat 10-10-10-10-10
Thursday 11.2.2017 For time: •60 push-ups •50 dips •40 handstand push-ups •30 bench presses, 155 lb. •20 jerks, 155 lb. •10 push presses, 155 lb. TIME CAP: 25-minutes
Wednesday 11.1.2017 For time: •15-foot L-sit rope climb, 4 ascents •15-foot legless rope climb, 8 ascents •15-foot rope climb, 12 ascents Time Cap: 12-minutes
Tuesday Happy Halloween 10.31.2017 For time: 60 single-leg squats, alternating 50 wall-ball shots, 20-lb. ball 40 box jumps, 24-in. box 30 deadlifts, 185 lb. 20 power cleans, 185 lb. 10 front squats, 185 lb. TIME CAP: 15-MINUTES
Monday 10.30.2017 Complete as many rounds as possible in 20 minutes of: •15 burpees •30-calorie row