Monday 11/14/16

Challenge

For Time:

10 Push-ups

10 Burpees

10 Air Squats

10 Pull-ups

10 T2B

Strength

EMOM8

2 Clean and Jerks

*Same weight across, not TNG

MetCon

AMRAP12

8 T2B

16 Push-ups

8 Box Jumps @ 30/24

Tuesday 11/15/16

Challenge

For Time:

200M Run

20 Burpees

200M Run

Strength

Back Squat (3×10)

MetCon

5 Rounds

15 Wall Balls

15 KB Swings @ 55/35

10 Overhead Squats @ 135/95

Wednesday 11/16/16

Challenge

For Time:

30 Sit-ups

20 Pull-ups

Strength

EMOM8

2 Snatches

*Same weight across, not TNG

MetCon

800M Run

160 Double Unders

400M Run

160 Double Unders

800M Run

Thursday 11/17/16

Challenge

For Time:

100 Air Squats

Strength

Deadlift (3×10)

MetCon

10 Down to 1

Front Squat @ 155/105

Bar Facing Burpees

Friday 11/18/16

Challenge

For Time:

500M Row

Strength

Bench Press (3×10)

MetCon

3 Rounds

10 Power Cleans @ 135/95

15 HSPU

10 STO @ 135/95

5 Rope Climbs