MONDAY 11/9/15

WEIGHTLIFTING

OVERHEAD SQUAT (3X10, ACROSS)

METCON

100 THRUSTERS @ 95/65

*PERFORM 20 DOUBLE UNDERS AT THE START OF EVERY MINUTE, INCLUDING THE START OF THE WORKOUT.

BONUS

50 GHD SITUPS

TUESDAY 11/10/15

STRENGTH

BARBELL ROWS (5X10, ACROSS)

METCON

5 ROUNDS

15 PULL-UPS

15 WALL BALLS @ 20/14

15 BOX JUMPS @ 24/20

15 RING DIPS

BONUS

AMRAP1 PUSH-UPS

WEDNESDAY 11/11/15

WEIGHTLIFTING

CLEAN AND JERK (BUILD TO HEAVY SINGLE, THEN 3X1 @ 90%)

METCON

400M RUN

30 CLEAN AND JERKS @ 95/65

400M RUN

30 SNATCHES @ 95/65

400M RUN

5 ROPE CLIMBS

BONUS

5-10 MINUTES PRACTICING YOKE CARRIES

THURSDAY 11/12/15

WEIGHTLIFTING

SNATCH (BUILD TO HEAVY SINGLE, THEN 3X1 @ 90%)

METCON

40-30-20-10

KB SWINGS @ 55/35

1 BEAR CRAWL DOWN AND BACK

BONUS

MAX TIME PLATE HOLD (1 IN EACH HAND, WITH 45/25 STEEL PLATES)

FRIDAY 11/13/15

STRENGTH

PUSH PRESS (3X5, ACROSS)

METCON

8 ROUNDS

8 T2B

8 STO @ 135/95

8 SDHP @ 135/95

BONUS

1000M ROW