Monday, November 30, 2015

Wednesday 12/2


20 AMRAP
5 Ring Rows
5 Leg Levers
5 155# Deadlift
5 Burpees

Saturday, November 28, 2015

Tuesday 12/1


5x12 Tuck-Up / Stiff Leg Windmill

AMRAP 15
Run 0.25 mile
5 overhead squats
5 push-ups 
3 chin-ups 

Monday 11/30


5x5 Pull-ups

AMRAP 10
30 double unders
10 burpees
10 135#/95# back squats

Sunday 11/29

4 rounds
Run 1/0.75/0.5/0.25
30s calf stretch
60s pike stretch
30s couch stretch
30s hang

Wednesday, November 25, 2015

Friday 11/27


5x5 Push-ups 45X1

Death by 95#/65# Thruster

Tabata Leg Levers

Tuesday, November 24, 2015

Thursday 11/26


8 rounds
25 Air Squats
15 Sit-ups
5 Dive Bomber Push-ups

Wednesday 11/25


AMRAP 20
30 Double unders
5 Pull-ups
5 Paralette Shoot-throughs
10 45# Overhead lunges