THURSDAY 11.30.2017

A. 5 or 6 sets: Bench Press @ 20X1 Set 1 – 3 reps @ 50% Set 2 – 2 reps @ 75% Set 3 – 1 rep @ 85% Set 4 – 1 rep @ 90-95% Set 5 – Test 1RM Set 6 (optional) – Exceed Set 5 weight B. Against a 3-minute running clock, perform the following: 400m …

WEDNESDAY 11.29.2017

A. In teams of two, with only one teammate working at any time, complete 3 sets for max reps of: 3 Minutes of Shoulder to Overhead 95/65 Rest 2 Minutes 3 Minutes of Front Squats 95/65 Rest 2 Minutes 3 Minutes of Burpee over Barbell Rest 2 Minutes

TUESDAY 11.28.2017

A. For time: 50 Thrusters 45/35 40 KB Swings 53/35 30 Burpees 20 Pull-Ups 10 Man-Makers 55/35 20 Pull-Ups 30 Burpees 40 KB Swings 50 Thrusters

MONDAY 11.27.2017

A. 5 Sets: Back Squat 3-5 reps @ 30X1 Rest 90 seconds Dumbbell External Rotation 10-12 reps each arm @ 2110 Rest 90 seconds B. 3 Rounds for time: 20 Calories Rowing 30 Wall Balls 20/14

WEDNESDAY 11.22.2017

A. 5 Sets: Back Squat 4-6 reps @ 30X1 Rest 3 minutes between sets B. In teams of three, alternating complete rounds, complete 5 rounds each for time: 5 Power Cleans 135/95 5 Thrusters 135/95 10 Box Jump Overs 24/20