Monday

400m run
5 bear crawls
10 Ohead squats
15 Front squats

3x's

double under ladder
5,10,15...50
7 minutes

Friday

3 min wall ball
3 min rest
3 min kb swing
3 min rest
3 min row for Calories


Ohead squat 5,3,1,1,1

Thursday

"Hells Bells"
20,15,10,5 of
Kb swing, clean, press, snatch

TABATTA THIS

20 sec work/10 sec rest 8 intervals each exercise:
Pull ups
Push ups
sit-ups
squats

Deadlift 5,3,1,1,1,

Tuesday

10 sdhp
10 ring dips

7 rds

Maxine

Max reps power clean for 100 reps. Every time the bar is set down perform 10 burpees.

Push press 5,3,3,1,1,1

The "50"

"Filthy Fifty"

Annie's EVIL Twin

50,40,30,20,10 of
wt lunges
sit-ups

deadlift 3,3,3,3,3,

Tuesday

10 SDHP
10 Ring Dips

7rds

monday

Code Brown

PP
3,3,3,3,3

Fiday

12 dumbell snatches, 25/40

5 pull-ups

200m run

7rds

Overhead Squat

3,3,3,3,3

Thursday Nov 5th

In twenty min perform a one rep max press and a max height box jump. Combine your weight and the height of the box to find your final "score"

rounds in 12 in of:

Wt lunges

KTE's

200m run

Jackie

1000m row

50 barbell thrusters, 45lbs

30 pullups

Deadlift 5,5,5

tuesday

500m row
10-1 Sdhp & Overhead squat
500m row

monday

400m run
5 bear crawl lengths
10 ring dips
15 wall ball shots

3x's

Push Press
5,5,5