Monday, Oct 30, 2017
L200
A.
Front Squat: 1RM
B.
For time:
– 20 Thrusters (115/75)
– 10 Pull-Ups
– 30 Front Squats (115/75)
– 20 Pull-Ups
– 40 Back Squats (115/75)
– 30 Pull-Ups
L100
A.
3 sets:
– 10 Back Squats
– 8 Strict Pull-Ups
Rest ~1 min b/t movements
B.
In 12 mins:
– Row 2K
– Max Air Squats in time remaining
Tuesday, Oct 31, 2017
L200
A.
Pistol Skill Work
B.
Tabata Mash-Up
8 Rounds (0:20 on / 0:10):
– Alt 1-Arm Dumbbell Snatches
– Push-Ups
– Box Jump-Overs
– Plank Hold
Complete 8 rounds of one exercise before moving on to the next.
L100
A.
Double Under Practice
B.
Tabata Mash-Up
8 Rounds (0:20 on / 0:10):
– Kettlebell Swings
– Push-Ups
– Double-Unders
– Plank Hold
Complete 8 rounds of one exercise before moving on to the next.
Wednesday, Nov 01, 2017
L200
A.
PARTNER WORKOUT
5 Rounds Each:
– 400 Meter Run
– 20 Wall Ball Shots (20/14)
– 10 Unbroken Deadlifts (225/155)
*Partners alt. rounds
L100
A.
PARTNER WORKOUT
5 Rounds Each:
– 400 Meter Run
– 15 KB Swings
– 10 KB Goblet Squats
*Partners alt. rounds
Thursday, Nov 02, 2017
L200
A.
Push Press: 5 X 5
B.
3 Rounds for Time:
– 10 Push Presses (135/95)
– 20 Toes to Bar
– 40 Double-Unders
L100
A.
4 sets of:
– Dumbbell Z-Press x 8
– Single-Leg Hip Bridge x 8 each leg
Rest ~2 min b/t sets
B.
3 Rounds for Time:
– 10 Dumbbell Push Presses
– 10 Burpee Box Jump-Overs
Friday, Nov 03, 2017
L200
A.
Snatch: 1RM
B.
For time:
– 40 Kettlebell Swings (70/55)
– 20 Front Rack KB Walking Lunges
– 30 Kettlebell Swings
– 15 Front Rack KB Walking Lunges
– 20 Kettlebell Swings
– 10 Front Rack KB Walking Lunges
L100
A.
3 x 8 1-Arm DB Rows – L/R
B.
2 Rounds for time:
– 40 Goblet Squats
– 20 DB Walking Lunges
– 10 Pull-Ups
Saturday, Nov 04, 2017
L100 and L200
A.
TEAM WORKOUT (3)
5 Rounds for MAX Reps:
1:00 – Wall Balls
1:00 – Box Jump-Overs
1:00 – Burpees
1:00 – Rest
*Teams get 1 Wall Ball and 1 Box. Team members rotate through the three work stations at 1:00 intervals; all members rest at the same time.
Sunday, Nov 05, 2017
L100 and L200
A.
PARTNER WORKOUT
4 Rounds Each:
– 20 Back Squats
– 2 Rope Climbs
*Partners alt. rounds
