November 30, 2018

20 MINUTE AMRAP
8 HANG POWER CLEANS, 95/65
16 BOX JUMPS, 24/20
8 HSPU
16 CALORIE ROW/ BIKE 

November 29, 2018

November 28, 2018

10-8-6-4-2

DEADLIFTS, 315/205

*30 AIR SQUATS+15 GHDSU AFTER EACH ROUND

November 27, 2018

10 MINUTE EMOM

1 CLEAN AND JERK + 3 BACKSQUATS, 225/155 

November 25, 2018

5 ROUNDS

12 DUMBBELL BOX STEP OVERS, 50/35#
10 STRICT PULL-UPS 

November 24, 2018

FOR TIME WITH A PARTNER...

Partner 1) 500M ROW
Partner 2) AMRAP CLEAN AND JERK 135/95
*keep alternating until you reach 100

Partner 1) 20 CAL BIKE
Partner 2) AMRAP BURPEE BOX JUMPS, 24/20”
*keep alternating until you reach 100 

November 23, 2018

100 double Unders
2 squat snatches 186/135
80 double Unders
4 squat snatches 175/125
60 double Unders
6 squat snatches 165/115
40 double Unders
8 squat snatches 155/105
20 double Unders
10 squat snatches 135/95 

November 21, 2018

FOR TIME:

100 SIT-UPS...

5 ROUNDS 

30 BURPEES

50 AIR SQUATS

November 20, 2018

100 HANG POWER CLEANS, 115/85

*20 DOUBLE UNDERS EMOM

November 19, 2018

18 MINUTE AMRAP:


20/18 CALORIE ROW OR 15/12 CALORIE BIKE
9 DUMBBELL OVERHEAD SQUAT RIGHT, 50/35
9 DUMBBELL OVERHEAD SQUAT LEFT, 50/34
6 BURPEE PULL-UPS  

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