11/30/13

• Buy in: 800M
• Buy out: 800 M
• 
  
• 2,4,6,8,10,12,14
• 
  
• Burpee Wall Balls (20/14)
• KB Russian Swings (70/53)

11/27/13 - "We" Wednesday

• SWOD then...

• Teams of 2 or 3 (3 will have more reps)
• 
  
• 6  rounds
• 
  
• 14 sumo dlhp (115/75)
• 20 front rack Lunges (115/75)
• 20  clapping pushups

11/26/13

• SWOD: Front Squat 3-3-3-3-3
• 
  
• EMOM 15
• 
  
• 3 power cleans (205/125)
• 5 Box Jumps (30"/24")
• 5 knees to elbows

11/25/13 - Fran (benchmark)

• SWOD: Squat Clean 5-3-3-1
• 
  
• Fran 
• 
  
• 21-15-9
• 
  
• Thrusters (95/65)
• Pullups
• 
  
• rest 5 minutes
• 800 M cool down

11/22/13

• SWOD: Push/Split Jerk 3-3-3-3-3
• 
  
• 7 rounds
• 
  
• 200 M run
• 10 kb/db alternating snatches (55/35)
• 16 Russian Twist (45/25)

11/21/13

• SWOD: farmer walk AHAP for max distance (2 attempts per person)
• 
  
• 15 Wall Balls (20/14)
• 100 Double Unders / ab mat hops
• 15 wall balls (20/14)
• 50 med ball situps
• 15 wall balls (20/14)
• 25 HSPU / 50 modified
• 15 wall balls (20/14)
• 5 rope climbs / 15 strict pullups

11/20/13 - "we" WEdnesdays

• SWOD: 1 RM per arm on Turkish Getup
• 
  
• Teams of 2 or 3 partners
• 7 rounds
• 
  
• 10 Partner clapping pushups
• 20 Deadlifts (225/155)
• 30 KB Russian swings (70/53)

11/19/13

• SWOD: Deadlift 3-3-3-3-3
• 
  
• 10 Min AMRAP
• 
  
• 7 Push Jerk (185/105)
• 10 Toes To Bar / 15 v-ups
• 10 Ring Dips / 20 dips

11/18/13 - Badger (benchmark)

• 3 rounds
• 
  
• 30 Squat Cleans (95/65)
• 30 Pullups
• 800 M run

11/16/13

• 10 HSPU / 20 modified / 20 pushups
• 50 M OH Lunges
• 100 M run
• 10 HSPU / 20 modified / 20 pushups
• 50 M OH Lunges
• 200 M run
• 10 HSPU / 20 modified / 20 pushups
• 50 M OH Lunges
• 400 M run
• 10 HSPU / 20 modified / 20 pushups
• 50 M OH Lunges
• 800 M run

11/15/13

• SWOD: Clean High Pull 5-3-3-3-1
• 
  
• AMRAP 13
• 
  
• 7 Sumo DLHP (70/53)
• 7 Power Snatch (115/75)
• 7 OHS

11/14/13

• SWOD: Romanian Deadlift 3-3-3-3-3

• 5 Rounds
• 
  
• 5 MU (ring for RX) / 10 C2B pullups
• 10 Floor Press (165/85)
• 20 Russian Twists (45/25)(10 per side)

11/13/13 - "We" WEdnesdays

• SWOD: 400M  Row relay
• 
  
• 3 rounds
• 
  
• Teams of 2 or 3
• 
  
• 50 Wall Balls (20/14)
• 30 Burpee-Box Jumps (24"/20")
• 400 M med ball run (same ball)

11/12/13

• SWOD: Push Press 5-3-3-1
• 
  
• AMRAP 7
• 5 deadlift (275/175)
• 15 ab mat situps
• 
  
• rest 5 min
• 
  
• AMRAP 7
• 5 power cleans (205/125)
• 10 HR Pushups

11/11/13 - Jackie (benchmark)

• SWOD: Pendlay Row 5-5-5-5-5

• Jackie
• 
  
• 1000 M row
• 50 Thrusters (45 lbs male and female)
• 30 pullups
• 
  
• Cool Down: 800 M run

11/09/13

• 5 rounds
• 
  
• 12 Sumo DLHP (70/53)
• 12 Pushups
• 12 Med Ball Situps (20/14)
• 200 M run

11/08/13

• SWOD: 7 Min EMOM - 2 Snatches AHAP (as heavy as possible)
• 
  
• 3x ME static Chin up hold (10 min running clock)
• 
  
• 15 Min AMRAP
• 
  
• 50 Double Unders
• 30 alternating OH Lunges (45/35)
• 10 HSPU / 20 modified

11/07/13

• SWOD: Hang clean 5-5-5-5-5
• 
  
• Teams of 2 or 3 (one partner working at a time)
• *all partners will run together
• **teams of 3 will add half of the total rep count (ie: 150 pullups or 50 per person)
• 
  
• 100 M run
• 100 Pullups
• 200 M run
• 100 American Swings (70/53)
• 400 M run
• 50 alternating Pistols / 150 air squats
• 800 M run
• 20 Muscle Ups / 40 strict pullups & 40 dips

11/06/13 - EMOM testing

• SWOD: 400 M run relay
• 
  
• EMOM 10
• 
  
• 3 S2OH (185/115)
• 5 Box Jumps (30"/24")
• 7 burpees

11/05/13

• SWOD: Shoulder Press 5-3-3-1
• 
  
• 1 minute round with 1 minute rest x 10 rounds
• 
  
• 100 M run
• 6 Toes To Bars / 10 v-ups
• 3 Squat Cleans (205/125)
• 
  
• **try to go as heavy as possible for all rounds on the cleans**

11/04/13 - Nancy (benchmark)

• SWOD: Floor Press 3-3-3-3-3
• 
  
• 5 rounds
• 
  
• 400 M run
• 15 OHS (95/65)

11/02/13

• 30 Toes To Bar / 50 V-ups
• 400 M run
• 50 Wall Balls (20/14)
• 400 M run
• 50 American Swings (70/53)
• 400 M run
• 50 Russian Twists (45/25)
• 400 M run