Monday November 12th

“The Seven”
7 Rounds:
7 Handstand Push Ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/185)
7 Burpees
7 KBS (70/53)
7 Pull Ups

Saturday November 10th

“Big Mouth”
Teams of 2
75 Wall Balls (20/14)
200m Med Ball Run
50 Pull Ups
200m Farmers Carry (53/35)
75 KBS (70/53)
200m Farmers Carry (53/35)
50 Pull Ups
200m Med Ball Run
75 Wall Balls (20/14)

30 Minute time Cap

Friday November 9th

Clean Complex 1
Squat Clean + 3 Front Squats + 1 Split Jerk

“Designated Driver”
Teams of 2
2 Rounds:
4 Minute Row for Calories
3 Minute Bike for Calorie
2 Minutes Clean and Jerk (135/95)

Thursday November 8th

Bench Press
10 x 2

“Rough Rider”
EMOM 20:
10 Toes to Rings
20 Hang Power Snatch (45/35)
10 Burpees
20 Front Squats (45/35)

Wednesday November 7th

“Deadbeat”
4 Rounds:
21 Deadlifts (155/105)
150′ Walking Lunge
9 Push Jerk (155/105)

RX + 9 Strict HSPU’s

Tuesday November 6th

Gymnastics
AMRAP 5 at Each (10 Minutes Total):
1st AMRAP: 3 Strict Chest to Bar Pull-Ups + 5 Strict Handstand Push-ups
2nd AMRAP: 5 Strict Ring Dips + 7 Horizontal Ring Rows

Pull Ups-Negatives or Low Bar
HSPU’s-Seated DB Press or Attempts
Dips-Negatives or feet on ground or Bow Dips
Rows-Bent Over Row

“Hangman”
21 Hang Power Cleans (135/95)
21 Burpees Over Bar
100 Double-Unders
15 Hang Power Cleans (135/95)
15 Burpees Over Bar
75 Double-Unders
9 Hang Power Cleans (135/95)
9 Burpees over Bar
50 Double-Unders

Monday November 11th

Snatch Complex
Power Snatch + Overhead Squat + Snatch Balance + Hang Snatch

“Blitzen”
5 Rounds:
20/15 Calorie Row
10 Thrusters (115/80)

Saturday November 3rd

GOOD LUCK TO EVERYONE COMPETING AT BATTLE OF THE BARBELLS!

“Pumpkin Patch”
Teams of 3:
3 Rounds For Time:
2,000 Meter Row
20 Bar Muscle-ups
30 Burpee Box Jump Overs (24/20)

 

Friday November 2nd

“Knuckle Sandwich”
800 Meter Run
30 Power Cleans (115/80)
800 Meter Run

RX + (185/135)

Friday November 2nd

“Knuckle Sandwich”
800m Run
30 Power Cleans (115/80)
800m Run

RX+(185/135)

Tabata Mash Up
Banded Good Morning
Flutter Kick
Banded Bent Over Row
Hollow Body Hold