Nov 30

1. Front Squat sets of 6

2. 3 rounds
    10 bench press 205/135
    15 wall ball 30/20
    30 double unders
    then finish with 50 chest to bar

3. Farmers walk 100 yards with 100/70 lbs in each hand then do 20 hand release push ups.
    Rest 2 min x5

4. 10 toes to bar then 10 burpees. repeat every 90 sec x10

Nov 29

1. Bench Press sets of 6

2. Hang power snatch 5 reps on the minute for 10 min. 165/105

3. 30 kb swings 70/55
    30 hspu on 45s
    30 box overs 30/24 inch
    30 hspu on 45s
    30 kb swings 70/55

4. 10 chest to bar on odd minutes
    10 weighted dips on even minutes
    do at least 14 minutes

5. row 200m rest 3 min x 5

Nov 28

1. Push Press sets of 6

2. Front Squat 5 reps rest 30 sec x6. 275/185

3. 2 rounds
    7 power clean 205/135
    12 toes to bar
    7 overhead squat 165/105
    after the 2 rounds row 1k then do another 2 rounds

4. 10 burpee box overs 30/24 inch, 10 muscle ups rest 3 min x3

5. sled drive 20 yards 60 sec rest x10

   

Nov 27

1. Snatch sets of 1

2. 20 squat clean. 205/135

3. 5 rounds
    3 rope climb
    3 shoulder to overhead 225/135. take the bar from the ground if you can.

4. 15 wall ball 30/20
    15 ghd sit ups
    rest 1 min x8

Nov 26

1. Back Squat sets of 6

2. 21 power clean 135/95. rest 1 min x3

3. 4 rounds
    5 power snatch 185/115
    5 muscle ups

4. 30 chest to bar. rest 90 sec x3

5. 7 dips on the minute for 20 min. Weighted as heavy as you can

6. 20 walking lunge with plate overhead then row 500m rest 1 min x5
   

Nov 23

1. Deadlift sets of 1

2. Power Snatch 10 reps rest 1 min x6. 135/95

3. 3 rounds
    30 front squat
    30 chest to bar

4. 7 weighted dips on the minute for 20 minutes

5. row 500 15 hspu rest 90 sec x5

Nov 21

1. Bench press sets of 1 then 5 sets of 7

2. 3 rounds
    7 thrusters 185/115
    21 toes to bar

3. 30 sit ups then hold plank for 1 min rest 2 min x5

4. Strict pull ups max set x3. rest as needed between sets

Nov 20

1. Squat Clean sets of 1, Push press sets of 1

2. 20 overhead squats rest 90 sec x2. 155/105

3. Row 1k
    10 power clean 225/145
    10 hspu on 45s and 25s for guys and 45s for girls
    10 power clean 205/135
    10 hspu on 45s for guys and 25s for girls
    10 power clean 185/115
    10 regular hspu

4. 5 muscle ups on the minute for ten minutes

5. 20 hand release push ups 10 box overs 30/24 rest 1 min x5

Nov 19

1. Back Squat sets of 1

2. 10-8-6-4-2 power cleans with 2 min rest between sets. 245/160

3. 3 rnds
    10 squat snatch 165/105
    15 wall ball 30/20 lbs

4. 10 hspu on 45s 10 toes to bar. Repeat cycle every 90sec for 5 cycles

5. sled drive 20 yards rest 1 min x10

Nov 17

1. 10 power snatch rest 90 sec x3. 155/105

2. 30 muscle ups

3. 30 chest to bar
    10 thrusters 135/95
    10 power clean 225/135
    10 thrusters 135/95
    30 chest to bar

4. row 300m 12 ring dips rest 1 min x7

Nov 16

1. Front Squat Heavy singles

2. 50 hspu on 45s
    row 1k
    30 squat snatch 155/105

3. 15 toes to bar on even minutes
    15 wall ball 30/20 on odd minutes
    for at least 10 minutes

4. 3 rope climb
    10 hand release push ups
    rest 1 min x7
   

Nov 14

1. Front Squat sets of 3

2. 10 overhead squats rest 90 sec x4 185/115

3. 10 muscle ups
    row 100m
    8 muscle ups
    row 200m
    6 muscle ups
    row 300m
    4 muscle ups
    row 400m
    2 muscle ups
    row 500m
    50 wall balls 30/20

4. 7 dips on the minute for 15 minutes. Weighted as heavy as you can.

5. sled drive 20 yards rest 1 min x10.

Nov 13

1. Push press sets of 3

2. Kb snatch 10 reps each arm every 2 min for 5 times. 70/55 lbs

3. 12-9-6
    clean to overhead 205/125
    box overs 30/24

4. 12 hand release push ups 6 muscle ups every 2 min x5

5. 10 hspu on 45s row 500m 10 hspu on 45s rest 2 min x4

Nov 12

1. Back Squat sets of 3

2. 20 dumbell thrusters rest 90 sec x3. 50/35 lbs dumbells

3. 7 rnds
    7 deadlift 315/205
    14 hand release push ups

4. 21 toes to bar every 2 min. So start the set of 21 on minute 2,4,6, etc. Do at least 6 sets.

Nov 9

1. Deadlift heavy singles

2. Bench press 10 reps rest 90 sec x 5. 205/135

3. 5-4-3-2-1
    squat snatch 155/105
    muscle ups
    then right into
    3 rnds
    15 wall ball 30/20 lbs
    15 chest to bar

4. row 500m 20 ghd sit ups rest 1 min x7

Nov 8

1. Front Squat sets of 5

2. 10 power clean rest 45 sec x3. 185/120

3. 50 overhead squats 95/65
    50 toes to bar
    50 front squats 95/65
    50 toes to bar
    50 overhead squats 95/65

4. 7 hspu on the minute on 45 lbs plates for at least 10 minutes

5. 100 double unders
    80 du
    60 du
    40 du
    20 du
    rest as little as possible between sets. Each set must be unbroken.

Nov 7

1. Bench Press sets of 5

2. 50 shoulder to overhead 165/110

3. 3 rnds
    20 wall ball 30/20 lbs
    50 ft walking lunge holding plate overhead 45/25
    20 dips
    carry plate back to where you started wall balls

4. 40 hand release push ups rest 90 sec x4

5. Row 2k

Nov 6

1. Push Press sets of 5

2. 3 front squat 300/200 lbs
    15 ring muscle ups
    3 front squat 300/200
    15 hspu (guys stack 2 big 45s and a 25 on each side, girls use 2 big 45s each side)
    3 front squat 300/200
    15 bar muscle ups
    3 front squat 300/200

3. 3 rounds
    12 ohs 155/105
    12 chest to bar

4. on the minute weighted ring dips. 7 each minute for 15 minutes.

5. row 200 meters then 10 push ups. Do this cycle at the top of every 2 minutes for 10 cycles.

Nov 5

1. Back Squat sets of 5

2. Power Snatch 18 reps rest 2 min x3. 135/95

3. row 500m
    10 power clean 225/155
    10 toes to bar
    10 box overs 30/24 inch (its ok to land on box)
    row 500m
    10 box overs
    10 toes to bar
    10 power clean
    row 500

4. 10 burpees then 5 muscle ups. Repeat this cycle every 2 min for 7 sets.

5. Prowler push 20 yards rest 1 min x10.

Nov 2

1. 5 dumbell power clean 100s/70s 90 sec rest x5

2. 4 rnds
    5 squat clean 225/145
    3 rope climb

3. 10 burpees 10 dips(weighted if possible) every 2 min for 7 cycles

4. row 500m 16 lunges holding plate overhead 45/25 rest 1 min x5

Nov 1

1. Bench Press 3 sets of 2

2. 10-8-6-4-2. Hang Power Snatch 165/110. rest 1 min between sets

3. 3 rnds
    20 push press 135/95
    20 toes to bar
    2 rnds
    10 kb snatch each arm 70/55
    10 muscle ups

4. 10ghd sit ups 10 hspu on 45s every 2 min for 7 cycles

5. prowler push 20 yards rest 1 min x10