Month: November 2018

:20 second AirBike sprint 1:40 minute rest 1 minute bar facing burpees 1 minute rest x 5 rounds *calories and reps are counted

‘Murph’ Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. • 1.6km Run • 100 Pull-ups • 200 Push-ups • 300 Squats • 1.6km Run

200m Row Sprints x 6 *rest as needed between efforts. Post slowest time E2MOM: 5 Hang Squat Clean 60/40kg 10 Box Jumps 70/60cm x 7

5 minutes: Max Bear Complex @ 2/3 Bodyweight 4 minutes: Max Handstand Walk Distance 3 minutes: Max Pushups 2 minutes: Max Chinups 1 minute: Max Calories on Bike

Overhead Squat 3-3-3 4 rounds for time: 15 Toes to Bar 30 KB Swings 24/16kg 60 Double Unders

EMOM for 24 minutes: -6 DB Bench Press (as heavy as possible) -6 Ring Dips (as hard as possible) -6 Back Rack Lunges (as heavy as possible) -30 seconds max Lateral Box Jumps Overs For time: 80 Wall Balls 9/6kg

Sharing reps for time: 50 Back Squats (from rack) 100/70kg 60 Pullups 60 Deadlifts (same bar from rack) 100/70kg 60 Burpees over bar 40 Pullups 40 Deadlifts 40 Burpees over bar 20 Pullups 20 Deadlifts 20 Burpees over bar 50 Back Squats (from rack) 100/70kg

4 Minute for max reps: Run 400m Max Bent Over Rope Row 1 Minute Rest 4 Minute for max reps: Row 400m Max Handstand Pushups 1 Minute Rest 4 Minute for max reps: Bike 25 cal Max Situp and touch 1 Minute Rest 4 Minute for max reps: 100 Double Unders Max KB SDHP 32/24kg…

In 10 minutes find: Max weight Single Arm O/H Squat on each arm *use whatever type of weight you prefer. 21/18/15/12/9/6/3 reps: Box Jump Overs 60/50cm Hang Snatch 50/35kg

40 Box Jumps 60/50cm 40 Hand Release Pushups 40 KB Swings 32/24kg 40 Wall Balls 9/6kg 40 Supine Ring Rows 40 Push Press 40/30kg 40 Cal Bike 40 Burpees For time.