Monthly Archives: November 2017

For time 21-18-15-12-9-6-3 of: Pull-Ups Jumping Lunges 13 Minute Cap.

14 Minute AMRAP of: Max Effort KB Swings 53/35 When you drop the KB, run 200m Cash-out: 2 Min total time handstand hold (cash out not part of time)

16 Minute EMOM of:  Min 1 – 15 Box Jumps 24/20 Min 2 – 12 Deadlifts 185/130 Min 3 – 9 Burpees Min 4 – 6 Power Cleans 185/130 1 barbell per athlete.

Deadlift Ladder You will find out the weights tomorrow. Have fun!

For time: 40 Dumbbell Snatches 50/35 4, 25′ Shuttle Sprints 30 Dumbbell Snatches 50/35 6 25′ Shuttle Sprints 20 Dumbbell Snatches 50/35 8 25′ Shuttle Sprints 10 Dumbbell Snatches 50/35 10 25′ Shuttle Sprints

15 Minute EMOM of: Min 1 – 200/150m Row Min 2 – 15/12 Cal. Assault Bike Min 3 – 60 Double Unders

For time: 1000m Row 50 Thrusters 45/35 30 Pull-Ups

10 Rounds for time of: Suicide sprints 30 sec. rest between sprints

15 Minute AMRAP of: 15/12 Cal Assault Bike or 18/14 Cal Row 5 Bar Complex’s: Burpee to Bar –Toes to Bar- Pullup

18 minute EMOM of: Min. 1 – 7 Dive Bombers Min. 2 – 5 Plate Man-makers 45/35 Min. 3 – 150 Meter run