11/14/17
10-1
Bench press @ 125% of BW
strict bar dips
strict chin ups
11/13/17
For time:
3 min Dball hold (chest level)
2 min elbow plank
1 min L sit
2500m row
50 Back squat @ BW
11/12/17
20 min to find max load barbell TGU on each arm
11/11/17
For time:
5 squat cleans (AHAP)
25 burpees
4 squat cleans
20 burpees
3 squat cleans
15 burpees
2 squat cleans
10 burpees
1 squat clean
5 burpees
11/10/17
For time:
5k run
11/9/17
AMRAP 25 min:
10 Dball to shoulder (150/100)
20 HR push ups
400m ski
11/8/17
For time:
200 jumping lunges
11/7/18
AMRAP 10 min:
10 strict pull ups
20 GHD back extensions
11/6/17
For time:
3 min L sit
2 min wall facing handstand hold
1 min elbow plank
75 ab mat sit ups
50 Hanging knee to elbow
25 cal row
11/5/17
20 min to establish max load 2 rep touch and go power snatch
11/4/17
Max bar dips in 3 min
Max push ups in 3 min
Max lateral box jump overs (24/20) in 3 min
Max distance row in 3 min
11/3/17
21-18-15-12-9
GHD sit up
KB goblet squat (53/35)
11/2/17
AMRAP 8 min:
8 cal Assault bike
8 strict HSPU
11/1/17
For time:
30 strict pull ups
20 kipping CTB pull ups
10 butterfly pull ups
5 burpee pull ups
10/31/17
5RFT:
3 DL (405/315)
15 DB push press (50/35)
10/30/17
For time:
Ski 3k
EMOM: 5 clap push ups
10/29/17
Max load: 6RM weighted bar dip
Then,
50 wall balls (20/14)
40 TTB
30 GHD sit ups
20 cal assault bike
10 strict HSPU
10/28/17
Max overhead KB swings (53/35) in 5 min
10/27/17
Run 5k
10/26/17
5RFT:
20 GHD back extensions
2 push jerk (225/155)