Saturday, 11/17/2018

In teams of two, complete as many rounds and reps as possible in 30 minutes of: Run 400 Meters or Row 500 Meters 5 Pull-Ups 10 Thrusters (55/75) 15 Kettlebell Swings (16/24) Only one partner may be working on the triplet at a time, and the other partner will either be completing the run or row. Partners will switch tasks once the running/rowing partner...

Friday, 11/16/2018

A. Strict Press Take 30 minutes to warm up and find a new 1 RM B. 9 rounds of: 7 Squat Cleans (135/185) 8 Burpee Box Jumps (24/30) Ninja: 5 rounds of: 10 Goblet Squats 10 GHD Sit Ups 10 Ring Rows Bonus: Four sets of: Weighted Pull-Ups x 3-4 reps @ 20X1 Rest 60 seconds Weighted Pistols x 6 reps each leg Rest 60...

Thursday, 11/15/2018

A. DeadliftTake 30 minutes to warm up and find a new 1 RMB. For time:30 Toes to Bar40 Single-Arm Dumbbell Snatches, total50 Dumbbell Box Step-Ups40 Single-Arm Dumbbell Snatches, total30 Toes to BarNinja:3 rounds of:250 Meter Row25 Push-UpsBonus:3 rounds of:10 Hang Power Cleans (105/155)15 Ring...

Wednesday, 11/14/2018

A. EMOM for 15 minutes: Split Jerk x 1 rep @ 75-80% B. EMOM for 18 minutes: Minute 1 – 10 Box Jump Overs (20/24) Minute 2 – 15 Double Unders/30 Single Unders + 10 KB Swings (16/24) Minute 3 – 10 Calorie Row Ninja: AMRAP in 18 minutes of: 30 Single Unders 15 Ball Slams 5 V-Ups Bonus: 3 Mile...

Tuesday, 11/13/2018

A. Bench Press Take 30 minutes to warm up and find a new 1 RM B. For time: 3 Strict Pull Ups 3 Wall Balls (14/20) 3 Strict Pull Ups 6 Wall Balls 3… 9… 3… 12… Continue this pattern until 3… Strict Pull Ups 30 Wall Balls Ninja: Same, with Jumping Pull Ups Bonus: Every 2 minutes, for 20 minutes (10 sets) of: Power Clean + Hang Clean + High Hang Clean *Sets 1-3 – 60-65% *Sets 4-6 – 65-70% *Sets 7-8 – 70-75% *Sets 9-10 –...

Monday, 11/12/2018

A. Back SquatTake 30 minutes to warm up and find a new 1 RMB. EMOM for 15 minutes:3 Power Snatches (75/115)6 BurpeesNinja:EMOM for 15 minutes:5 Burpees10 Kettlebell *Adjust reps as needed in order to complete the set in 50 secondsBonus:Four sets of:Hang Snatch x 2 reps @...