Saturday 11.18.17

Teams of 2 must complete the following with running clock for 35 minutes: Minute 0:00 -10:00 Build to a Heavy Front squat for both people w/ perfect form Minute 10:00 – 15:00 AMRAP Cal Row (switching whenever you want to) Minute 15:00 -25:00 ~amrap the following: (alternating each round) 8 sit ups 6 kb thrusters

Thursday 11.16.17

AMRAP 22: 22 MedBall Cleans 22 DB Snatches 22 Box Jumps 22 Push Press 22 Calorie Row Rx – MB (20/14),DB (40/20),BJ (24/20) L1 – MB (20/14),DB (30/10),BJ\Steps (24/20)​​ L2 – Coaches Choice

Tuesday 11.14.17

World Diabetes Day Workout Provided by Daniel Chapman Awareness Workout Provided by member Daniel Chapman​ 11 Front Squats 14 Power Cleans 19 Burpees 21 Pull-Ups 109 Wallballs (20,14) 21 Pull-Ups 19 Burpees 14 Power Cleans 11 Front Squats Rx – BB (155,105) WB (20,14) L1 – BB (95,65) WB (20,14) L2 – Coaches Choice

Sunday 11.12.17

For Time: 21 DB Snatches 21 Toes-to-Bar 400m Run 15 DB Snatches 15 Toes-to-Bar 400m Run 9 DB Snatches 9 Toes-to-Bar 400m Run Rx – DB(50\35),TTB L1 – DB (40\20),TTB\V-Ups,200m L2 – Coaches Choice  

Saturday 11.11.17

20 Minute Partner AMRAP 3 calories on rower 3 burpee box jump overs 3 KB swings 3 Goblet lunges/leg 6/6/6/6 9/9/9/9 12/12/12/12 etc… P1 does 3 cal on Rower, then P2 does 3 cal on aB, P1 does 3 BBJO or Stepovers, then P2, P1 does 3 DB HPC, then P2, P1 does DB front

Thursday 11.9.17

“Big Clean Complex” 6 Sets: High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk