October 29 – November 3, 2018

MondayTuesdayWednesdayThursdayFridaySaturday A) 10:00 Deadlifts 3-3-2-2 :30 Crawl Position Hold B) 15:00 EMOM :30 Max Pull Ups 8-1 KB Split Squat (8R/L) 8 DB SA Strict Press 24min AMRAP 4 Hang Clean Power Shrugs 16-Wtd. SL Glute Bridge 2 KB Laps 6 Squeeze into hollow...

October 22 – October 27, 2018

MondayTuesdayWednesdayThursdayFridaySaturday A) 15:00 5×3 Deadlifts 5×3 Ecc Pull Ups :20 Oblique Plank (each) B) 8:00 AMRAP 8 Goblet Squats 1 Bear Crawl (Down/back = 1) 26min AMRAP Building Ladder (+10 & +2 every round) 10-4-4-4, 20-6-6-6 Double Unders...

October 15 – October 20, 2018

MondayTuesdayWednesdayThursdayFridaySaturday Fall Brawl Pre-Testing 3:00 Max Double Unders 5:00 Find 1RM Deadlift Rest 1:00 8:00 1500m Row Max Pullups Rest 1:00 8:00 750m Row Max KB Laps (53/35) Fall Brawl Make-Up or… 26min AMRAP: 5 “L” Laps 5...

October 8 – October 13, 2018

MondayTuesdayWednesdayThursdayFridaySaturday Post-Cycle Test Day: 12:00 to find: 1RM Power Clean 1000m Row 12:00 to find: 1RM Bench Press Max Chinup Hold Post Cycle Make-Up Test Day or… 12min AMRAP: 12 Wall Balls (20/14) 6 Pull Ups 12 V-Ups 12min AMRAP: 25...

October 1 – October 6, 2018

MondayTuesdayWednesdayThursdayFridaySaturday 24min EMOM: Bench: 4-4-3-3-2-2 12 OH KB Walking Lunges Max Chin Up Hold Max Hollow Hold Flutter Kicks 28min AMRAP: 16 (total) 1-Arm DB Hang Clean + Jerk 12 Goblet Squats 8 KB Plank Pull Throughs 12 (total) 1-Arm Bent Over...