Thursday, December 1

Warm-up
Mobility
Bike 500m
PVC Progression
x3
20 Squats
15 Ring Rows
10 DB Push Press
x2
1 Length Prisoner Hop
2 Lengths Walking Lunge
WOD
Complete as many rounds in fifteen minutes of:
20 Pull-up/T2B Combinations
20 Wall ball shots, 20 pound ball
Run 200 meters
*Do 1 Pull-up then 1 T2B, cycle the two until 20 of each are completed

Wednesday, November 30

Warm-up
Mobility
Row 500m
PVC Progression
25 Mountain Climbers
20 KTE
15 KBS
25 Good Mornings
20 Push-ups
15 GHD Hip Extensions
WOD
225 pound Deadlift, 21 reps
Bearcrawl 3 Lengths
225 pound Deadlift, 15 reps
Bearcrawl 2 Lengths
225 pound Deadlift, 9 reps
Bearcrawl 1 Length

Monday, November 28

Warm-up
Mobility
Run 400m
PVC Progression
30 Squats
30 KBS
30 Wall Ball Shots
15 GHD Hip Extensions
15 Good Mornings w/ bar
WOD
“Santora”
Three rounds for reps of:
155 pound Squat cleans, 1 minute
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute

Wednesday, November 16

Warm-up
Mobility
Row 500m
PVC Progression
Bike 500m
x2
10 Wall Squats
10 Hindu Push-ups
x2
10 KTE
10 Wall Ball Shots
x2
10 Ring Rows
10 Ring Dips
x1 w/ bar
10 Deadlift
10 Power Clean
10 Front Squat
10 Push Press
10 OHS
WOD
Thruster 1-1-1-1-1-1-1 reps

Tuesday, November 15

Warm-up
Mobility
Run 400m
PVC Progression
x3
10 GHD Sit-ups
10 KTE
1 Bearcrawl
15 DB Push Press
15 Squats
5 Jumpsqauts
WOD
21-15-9 reps for time of:
Sit-up Wall ball, 10 pound ball
Wallball Shots, 20 pound ball
Ball Slams, 20 pound ball
Perform sit-up with ball extended overhead and throw off wall, catch falling into next sit-up, keep extended overhead entire time

Monday, November 14

Warm-up
Mobility
Run 400m
PVC Progression
50 KBS
50 Burpees
50 Double Unders
WOD
For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms