MONDAY, NOVEMBER 26th
A.
In 12 minutes, complete 3 sets (not for time)...
Wall Squats x 5 @ 4321
Good Mornings x 10 (build wt each set)
Turkish Get Ups x 3 each arm (build wt each set)
B. RETEST 8.6.18
For time:
80 Double-Unders (160 SU)
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10 Bar Muscle-Ups
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders
Scale to: 40 DU/80 SU, 25 KBS, 15 Bar Dips, 5 Bar Mup/ 10 Strict Pull-ups or Ring Rows
TIME CAP 22min
TUESDAY, NOVEMBER 27th
A.
In 15 minutes, complete five sets of 3 Shoulder Press
* stay at same weight, approx 70-85%
Complete Slow 7 V-ups between each set as active rest
B.
4 Rounds for Time:
500/400m Row
20 GHD Sit-ups
20 Toes to Bar
Scale to: 300m Row, 20 DB Weighted Ab mat Sit-ups, 20 Lying Toe to Bar
WEDNESDAY, NOVEMBER 28th
A. RETEST 8.9.18
For time:
40/30 Calories of Assault Bike
25 Unbroken Wall Balls (30/20lbs)
15 D- Ball over Shoulder (150/100lbs)
B.
Three sets of:
Reverse Sled Drag Down N Back
Mixed Carry Kneeling to Standing x 16-20 reps, switch lead legs 1/2 way (44/26lbs)
Ring Push-ups x 8-10 reps
Supernova Ball Low Back/ Ant Hip Flexor
THURSDAY, NOVEMBER 29th
A. RETEST 8.2.18
Three rounds for time of:
500 Meter Run
10 Strict Handstand Push-Ups
15 Thrusters (95/65 lbs)
Scale to: 300m/ 7 Strict or Pike/ 10 Th
B.
For 15 minutes, complete AMRAP at a steady 70% effort pace...
Assault Bike 15 Cals
Farmers Carry 100 ft AHAP
Plank Walk (Sliders) 50 100 ft
FRIDAY, NOVEMBER 30th
A.
In 15 minutes, complete four sets of 3 reps...
Back Squat 4x3 @3331
* Start at 50% 1RM and build each set
*Complete 20-30Sec Wall Facing Hollow Body Handstand Hold
B.
Every 3 minutes, for 15 minutes (5 sets) of:
12 Burpee Box DB Step-Overs (24″/20″)
50-Foot Walking Lunges with KB/DB Farmer’s Carry (24/16 kg)
SATURDAY, DECEMBER 1st
A.
4 Rounds for Time:
100 Single Unders
3 Rope Climbs
15 Supinated Grip Deadlift 225/155
21 Flash Push Ups