Saturday November 12
8-9 am 5 rounds for time of:5 deadlifts10 burpees ♀ 155 lb. ♂ 225 lb. Scale:5 rounds for time of:5 deadlifts5 burpees ♀ 95 lb. ♂ 135 lb.
Friday November 11
6:30-9 am Complete as many rounds as possible in 15 minutes of:7 muscle-ups scales36 kettlebell swings ♀ 35-lb KB ♂ 52 lb KB Scale:Complete as many rounds as possible in 15 minutes of:12 ring rows + 12 jumping dips21 kettlebell swings ♀ 25 lb KB 35 lb KB
Wednesday November 9
6:30-9 am 3 Max sets of handstand push-ups or inverted holdsShoulder press3-3-3-3-3 Scale:3 max sets of push-upsShoulder press3-3-3-3-3
Monday November 7
6:30-9 am Complete as many rounds as possible in 12 minutes of: 3 strict rope climbs, started to standing with feet directly under the rope 50 double-unders Scale:Complete as many rounds as possible in 12 minutes of:3 rope climbs, from seated to standing50 single-unders
Saturday November 5
8-9 am Clean & Jerk3-3-3-3-3 Scale:Work in mechanics and technique with a much lighter weight and finding problem areas in the movement
Friday November 4
6:30-9 am Complete as many rounds as possible in 20 minutes of:500-m row25 single-leg squats, alternating10 squat snatches ♀ 75 lb ♂ 115 lb Scale:Complete as many rounds as possible in 20 minutes of:500-m row30 assisted single-leg squats10 squat snatches ♀ 55 lb ♂ 75 lb
Wednesday November 2
6:30-9 am 7 rounds12 burpee pull-upsRest 2 minutes Scale:7 rounds: 10 ring rows, 10 pushups, rest 1 minute
Monday October 31
6:30-9 am Ten 1-minute rounds of:60-yard shuttle sprint (5 yards, 10 yards, 15 yards)3 deadliftsMax Bike caloriesRest 2 minutes between rounds. ♀ 175 lb ♂ 255 lb Scale:Five 1-minute rounds of:60-yard shuttle sprint (5 yards, 10 yards, 15 yards)3 deadliftsMax Bike caloriesRest 2 minutes between rounds. ♀ 95 lb ♂ 135 lb
Saturday October 29
8-9 am 21-18-15-12-9 reps for time of:Pull-upsDumbbell thrusters ♀ 25-lb DBs ♂ 35-lb DBs Scale:21-15-9 reps for time of:Jumping pull-upsDumbbell thrusters ♀ 10-lb DBs ♂ 20-lb DBs
Friday October 28
6:30-9 am For time:Row 500 meters30 ¾ bodyweight bench pressesRow 1,000 meters20 ¾ bodyweight bench pressesRow 2,000 meters10 ¾ bodyweight bench presses Scale:For time:Row 250 meters30 bench pressesRow 500 meters20 bench pressesRow 1,000 meters10 bench presses ♀ 35 lb ♂ 55 lb
