Thursday 11-15-18

1-2-3-4…..10 Back Squat 225/155 (~70% 1RM) Ring Dips ***every round complete*** 12 DB Renegade Rows -6 each arm Optional Finisher 3 Rounds 10 side plank clamshells each 12 banded glute bridges 20 alt. Banded leg raises 10 Ring Tricep Extensions 10 Ring Bicep Curls

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Thursday 11-8-18

OHS: 3-3-3-3-3 PS: 2-2-2-2-2 Sqt Snt: 1-1-1-1-1 9 AMRAP 1 Squat Snatch 135/95 1 Ring Muscle up 2 Squat Snatch 135/95 2 Ring Muscle 3 Squat Snatch 135/95 3 Ring Muscle up 4 Squat Snatch 135/95 4 Ring Muscle up Etc.

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Tuesday 11-6-18

Build to Heavy Squat Clean + Jerk Then Macho Man = 3 PC + 3 FS + 3 JERK 3:00 AMRAP Macho Man 135/95 3:00 Rest 3:00 AMRAP Macho Man 155/105 3:00 Rest 3:00 AMRAP Macho Man 185/135

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Monday 11-5-18

5 Rounds Sub :45 250/200m Row 50 unbroken doubles ***if are unable to row sub :45 or break on doubles start over***

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