Monday, Nov 13, 2017
L100 and L200
A.
WADE
5 Rounds for Time:
– 11 1-Arm DB Snatches (50/35)
– 12 1-Arm DB Thrusters (50/35)
– 11 Weighted Pull-Ups w/ DB
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Tuesday, Nov 14, 2017
L200
A.
Clean: 1RM
B.
3 Rounds (5:00) for Times:
– 30/20 Cal Row
– 9 Power Cleans (185/135)
L100
A.
3 x 8 Front Squats
B.
3 Rounds (5:00):
– 200m Run
– 30 Kettlebell Swings
Rest remainder of 5 mins.
Wednesday, Nov 15, 2017
L200
A.
Kipping Toes-to-Bar skill work
B.
TEAM WORKOUT (3)
5 Rounds Each:
– 500m Row
– 15 Burpee Box Jump-Overs (24/20)
– 10 Overhead Squats (115/75)
*Partners start on different stations; Partners may only rotate to the next station once everyone has completed their station.
L100
A.
Rowing skill work – positions and pacing
B.
TEAM WORKOUT (3)
5 Rounds Each:
– 500m Row
– 20 KB Walking Lunges
– 10 Burpees
*Partners start on different stations; Partners may only rotate to the next station once everyone has completed their station.
Thursday, Nov 16, 2017
L200
A.
Deadlift: 3RM
B.
Five rounds for time of:
– 10 Deadlifts (225/155)
– 12 T2B
– 200-Meter Run
L100
A.
3 x 8 Deadlifts
B.
5 Rounds:
– 20 Kettlebell Swings
– 20 V-Ups
– 250m Row
Friday, Nov 17, 2017
L200
A.
1-Arm DB Strict Press: 4 X 8 – L/R
B.
AMRAP 10:00:
– 10 Push Presses (95/65)
– 10 Front Squats (95/65)
– 10 Burpees Over-the-Bar
L100
A.
3-3-3-3-3 DB Push Press – climbing
B.
AMRAP 10:00:
– 10 DB Push Presses
– 20 1-Arm DB Suitcase Walking Lunges
– 10 Burpees
Saturday, Nov 18, 2017
L100 and L200
A.
PARTNER WORKOUT
5 Rounds (3:00) Each:
– 500m Row
– AMRAP Wall Balls (20/14)
Rest: 3:00 between rounds
*P1 works; P2 rests; alt. rounds
Sunday, Nov 19, 2017
L100 and L200
A.
PARTNER WORKOUT
AMRAP 20:00:
– 20 Hang Power Snatches 95/65
– 20 Ring Push-Ups
– 20 Box Jumps 24/20″
*P1 works; P2 rests; partition reps as desired
