30 Nov 2018

Part 2)
Handstands
10 mins
30 seconds on/off w. a partner

Part 3)
“Chewbaccaā€¯
150 Double Unders
50 Db Push Press @ 2 x 15kg/10kg
40 Box Jumps (24/20 in.)
30 Ring Push-ups
40 US KB Swings (24/16 kg)
50 Burpees
150 Double Unders

29 Nov 2018

Part 1)
Deficit Romanian Deadlift: 10-10-10
Deficit Clean High Pull 10-10-10

Part 2)
Rowing Intervals:
3 X 2:00 ON/4:00 OFF for max Cals
*15 second rest in between partners*
(Rx+Assault Bike)

28 Nov 2018

Part 1)
18 minutes for quality:
5/5 L-Sit to Planche w. 5 second hold
5/5 Front Lever/Back Lever w / 5 second pause
30 Seconds of Back Planche.

Part 2)
For Time:
200m DB Farmers Carry
25 Toes-to-Bar
200m DB Farmers Carry
30 V-ups
200m DB Farmers Carry
35 MB Russian Twists
200m DB Farmers Carry
40 Sit-ups

27 Nov 2018

“Fight Club”

3 Rounds for time of:
15 Burpee’s to touch
Run 400 meters
15 Pull-Ups

26 Nov 2018

Part 1)
Back Squat
10-10-10
*Each set here should be done at a weight that the athlete feels like there is more in the tank. This is Volume preparation for the…Enlightenment

Part 2)
25 mins for quality:
12 reverse hypers – 2 sec pause
6/6 Strict Step-ups (no jump)
8 Retracted Strict Leg raises – 2 sec pause
30 sec Dip support (rings – partner assisted)

25 Nov 2018

Part 1)
New Push/Pull – Handstand Push-Ups & Rope Climbs

Part 2)
2 rounds for time of:
Run 870m
16 Alternating DB Snatch @ 30kg/22.5kg
16 Box Jump Overs @ 30″/24″

23 Nov 2018

Part 1)
Power Clean 3-3-3-3

Part 2)
Hipsters Unite
AMRAP 16 min.
5 Power Cleans @ 70kg/50kg
8 Toes-to-bar
30 Double-unders

22 Nov 2018

“Fight Club”
3 Rounds for time of:
15 Burpees to touch
400-m Run
15 Pull-Ups

22 Nov 2018

Part 1)
Dumbbell Bench Press: 8-8-8-8-8
Dumbbell Bent Over Row 8-8-8-8-8 (each arm) (2 sec pause)

Part 2))
15 minute AMRAP
20 Push-ups
200-m Plate Pinch Carry @ 15kg/10kg (Change hands at 100m)
200-m Bear Hug Plate Carry @ 15kg/10kg

21 Nov 2018

Part 1)
25 mins for quality:
12 reverse hypers – 2 sec pause
6/6 Strict Step-ups (no jump)
8 Retracted Strict Leg raises – 2 sec pause
30 sec Dip support (rings – partner assited)

Part 2)
For time:
3 minutes: Max Cals Row (Rx+Bike)
– Rest 1 minute
3 minutes: Max Burpee’s to touch
– Rest 1 minute
Run 870m for time