WEDNESDAY 11.29.17

1 Deadlift E90F9 *Start @85%, Increase to Max *6 Sets to Increase Wt. 4RFT: 5 Deadlift  @75% of Max 10 Bar Over Burpee 40 Double Unders Partner Accessory: 3x 10 Russian Leg Curl 20 Med Ball Pass Sit-Up 30 Russian Twist Ball Pass Mobility: Banded Hamstring Pull-Down...

TUESDAY 11.28.17

Option 1: Max Effort RMU Rest 2 Min then Every 90 second for 9 Minutes ½ of ME set Option 2: EMOM10 Even: 3-5 Ring Dips/ 10/10 Ring hold at bottom or top Odd: 3 Ring to Hip Swings For Time 50/40 Cal Assault Bike 10 Hang Power Clean  + Shoulder to Overhead 40/30 Cal...

MONDAY 11.27.17

1 Skwat E90F9 *Start @85%, Increase to Max *6 Sets to Increase Wt. 3 Intervals: 1 Min of Goblet Squat 53/35lb 1 Min Kettlebell Swing 53/35lb 1 Min Abmat Sit-Up *No Rest! Core w/Partner Total: 100 Banded Goodmorning 50 Reverse Hypers *Break Up Sets as Needed Mobility:...