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October 31, 2014

A.4 Sets:4-6 DeadliftsRest 20 Secs12-15 HSPU or 4-5 Wall Climbs or 30-45 sec HS HoldRest 3 Mins B.Two Sets:Against a 3 minute running clock, complete:500m RowMax Reps Shoulder to Overhead (percentages are on whiteboard) *Rest Exactly 3 Mins Between Rounds*Bar Starts on Ground

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October 30, 2014

A.5 Sets:3 Overhead Squats @ 30x1Rest 30 Secs2-3 Weighted Pull-Ups @ 21x0Rest 3 Mins B.7 Rounds For Time:7 Overhead Squats 95/657 Burpees

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October 29, 2014

A.Five Sets:10 DB/KB Weighted Walking Lunges (Each LegRest 45 Secs15-20 Push-Ups @ 20x1Rest 45 Secs8-10 Supinated Grip Inverted Rows @ 2111Rest 45 Secs10-12 Toes To BarRest 45 Secs B.Max Reps Burpees in 3 Minutes

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October 28, 2014

A.Take 15 to 20 Mins and Build to a Heavy Power Clean B.In teams of 2, with only one partner working at a time, partners will alternate full rounds to complete as many reps and rounds as possible in 15 Minutes of:300m Row4 Power Cleans @80% of today's heaviest lift

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October 27, 2014

In Teams Of 2 or 3, Complete 3 Rounds For Time Of:1000m Row100 Double Unders75 KB Swings 55/3550 Box Jumps 24"/20" *Only one person may work at a time*Partners may switch at any time...you do not have to wait until rounds or exercises are completed

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October 24, 2014

A.4 Sets:6-8 Bulgarian Split Squats @ 3011Rest 90 Secs4-6 Pendlay RowsRest 90 Secs B.For Time:1000m Row20 HSPU30 OHS 95/6540 Pull-Ups50 Double Unders

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October 23, 2014

A.Take 15-20 Mins and Build to a Heavy Power Clean B.5 Rounds For Time:5 Power Cleans @ 75% 1RM15 Box Jumps 24"/20"*Rest Exactly 2 Mins Between Rounds

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October 22, 2014

5 Rounds For Time:10 Deadlifts15 Push-Ups400m Run*Rest Exactly 3 Mins Between Rounds* **Loading scheme for Deadlifts is on the white board. Enjoy the surprise :)**

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October 21, 2014

A.4 Sets:6-8 Bench Press @ 20x1Rest 90 Secs10 Toes to Bar (Strict if Possible)Rest 90 Secs B.For Time:10 Ring Dips1 Pull-Up9 Ring Dips2 Pull-Ups8 Ring Dips3 Pull-Ups7 Ring Dips4 Pull-Ups6 Ring Dips5 Pull-Ups5 Ring Dips6 Pull-Ups4 Ring Dips7 Pull-Ups3 Ring Dips8 Pull-Ups2 Ring Dips9 Pull-Ups1 Ring Dip10 Pull-Ups 

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October 20, 2014

A.4 Sets:6-8 Back Squats @ 30x1Rest 90 Secs8-10 Single Arm DB/KB Row (Each) @ 2111Rest 90 Secs B.In teams of 2, with only one partner working at a time, complete as many rounds as possible in 12 minutes of:20 Wall Balls 20/14200m Run

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