Month: November 2015


   MOVEMENT PREP #1 BUY IN: A. Rear Foot Elevated Split Squat@40X2; 8 reps; rest 60s btwn legs X3 B1. Glute Ham Raises; 8-12 reps; rest 15s B2. GHD Situps; 8-12 reps; rest 60s X3 THEN… 50 Pushups 1 Rope Climb 40 Box Jumps (20″) 2 Rope Climbs 30 Burpees 3 Rope Climbs 20 Ring …
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   800M run 5 rounds of Cindy 400M run 5 rounds of Cindy 200M run 5 rounds of Cindy


   MOVEMENT PREP #4 BUY IN: Work on a BB movement that needs improvement. Stay light. THEN… 12min AMRAP 4 Front Squats (155/105) 8 Slam Balls (40/20) 12 OHWL (45/25)


   “THE GOBBLER” for time, with a partner: Run 200m (together) 100 Double-Unders/300 singles Run 200m 100 Sit-ups Run 200m 100 Pull-ups Run 200m 100 Wall-Balls 20/14 Run 200m 100 Burpees Run 200m 100 KB Swings 55/35 Run 200m 100 second plank hold Run 200m 100 K2E


   MOVEMENT PREP #3 BUY IN: L-sit; accumulate 2 min THEN… 3 rounds 15 OHS (95/65) 15 Toes to Bar 15 Squat Cleans (95/65) 15 Burpee Box Jumps (24/20)

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