Friday November 15th

“Hooligan”
30/22 Calorie Row
30 Toes To Bar
30 DB Box Step Overs(50/35’s) to (24/20″)
30 Strict HSPU
30 DB Step Back Lunges (50/35’s)

Thursday November 14th

Bench Press
4 x 7
Superset with
4 x 7 KB Deadlift

“Cut It”
Teams of 2:
AMRAP 8 Minutes
Max Sets of 5 Touch and Go Squat Cleans 155/105lbs
Rest 4 Minutes
AMRAP 8 Minutes
Max Sets of 5 Touch and Go Squat Cleans 135/95lbs
Score is total number of sets

Wednesday November 13

“Fitness Pals”
On the Minute x 25 (5 Rounds):
Minute 1 – 50 Double-Unders
Minute 2 – 25 AbMat Sit-Ups
Minute 3 – 10 DB Thruster (35’s/20’s)
Minute 4 – Max Calorie Bike
Minute 5 – Rest

Rom Wod

Tuesday November 12th

Overhead Squat
5 x 2 Starting Around 50%
Pausing OHS + OHS
5 x 1
OHS
Building to a Moderate weight
Every :90

“High Noon”
AMRAP 12:
12 Power Snatches
12 Hand Release Push Ups (95/65)
12 Pull Ups

Monday November 11th

Strict Press
8 x 2
@ 80%

“Jack”
AMRAP 20:
10 Push Press (115/85)
10 KBS (53/35)
10 Box Jumps (24/20″)

Sunday November 10th

“Grand Slam”
5 Rounds:
10 Strict Press (75/55)
20 Slamballs (30/20)

Saturday November 9th

“Tommy Mac”
2 Rounds For Time
12 Burpees
12 Thrusters (115/75 lb)
12 Burpees
12 Power Snatches (115/75 lb)
12 Burpees
12 Push Jerks (115/75 lb)
12 Burpees
12 Hang Squat Cleans (115/75 lb)
12 Burpees
12 Overhead Squats (115/75 lb)

Friday November 8th

“Open 20.5”
40 Muscle Ups
80 Cal Row
120 Wall Balls (20/14)

Break Up as you see fit

“Triathlon Sprints”
4 Rounds of 4:00 on 4:00 off
30/20 Cal Row
30/20 Cal Bike
Max Rep 10m Shuttle Sprints

Wednesday November 6th

“The Ruiner”
5 Rounds:
10 Overhead Squats (115/85)
8 Burpees Over Bar
5 Bar Muscle-Ups