NOVEMBER 20, 2009

"TABATA FOG"
AIR DYNE
FLUTTER KICKS
SQUAT JUMPS
JUMPING PULL-UPS
BATTLE ROPE
JUMP ROPE
20 SEC WORK 10 SEC RECOVERY
8 ROUNDS EACH MOVEMENT

NOVEMBER 19, 2009

"DONKEY SH!T"
10 DEADLIFTS 225/135
15 RING DIPS
20 DB SNATCH 45/25
30YRD BEAR CRAWL OR DUCK WALK
50YRD SPRINT
5 ROUNDS
FOR TIME

NOVEMBER 18, 2009

"RAC YOUR AB'S"
400M RUN
KTE
SIT-UPS
BUS DRIVERS
21,15,9,9,15,21
RUN BEFORE EVERY ROUND
AND FINISH WITH A 400M RUN

NOVEMBER 17, 2009

10 THRUSTERS 135/95
THEN:
5 PULL-UPS
10 SQUATS
15 SIT-UPS
3 ROUNDS
ALL THE ABOVE COUNTS AS 1 ROUND
5 ROUNDS FOR TIME

NOVEMBER 16, 2009

"20 TO 200"
20 KB SDHP
20 REV PUSH-UPS
20 PUSH PRESS
20 BOX JUMP
200m RUN
5 ROUNDS FOR TIME

NOVEMBER 14, 2009

"PAIN IS PERCEPTION"
10 THRUSTERS @ 135/105
THEN 3 ROUNDS OF
5 PULL-UPS
10 PUSH-UPS
15 SIT-UPS
5 ROUNDS OF ALL THE ABOVE
FOR TIME

NOVEMBER 13, 2009

"MEXICAN HALF MARATHON"
DB PRESS
50M FARMERS CARRY
KTE
30M WALKING LUNGES
FLOOR SWEEPER
30M WALKING LUNGES
KB SWINGS
50M FARMERS CARRY
20, 18, 16, 14, 12, 10
FOR TIME
"MEXICAN FULL MARATHON"
20, 18, 16, 14, 12,
10, 8, 6, 4, 2
FOR TIME

NOVEMBER 12, 2009

NOVEMBER 11, 2009

"TEAM UPS"
1MILE RUN
100 PULL-UPS
150 SQUATS
150 PUSH-UPS
100 SIT-UPS
1MILE RUN
FOR TIME
2 PERSON PER TEAM
RUN TOGETHER
WORK ONE AT A TIME

NOVEMBER 10, 2009

"33 WAYS"
33 PULL-UPS
33 KB SNATCH (L)
33 KB SWING
33 KB SNATCH (R)
33 DB PRESS
33 KTE
33 PUSH-UPS
33 BOX JUMPS
33 MB CLEANS
33 SQUATS
33 SIT-UPS
3 ROUNDS OR 33MIN MAX ROUNDS
THEN:
33 BURPEES

NOVEMBER 9, 2009

JUMP ROPE
KB SWING
THRUSTERS
WALL BALL
SIT-UPS
SQUATS
1MIN EACH MOVEMENT
4 ROUNDS
OR
5 POWER CLEANS AT 75%
5 HSPU
50M SPRINT
10 ROUNDS FOR TIME

NOVEMBER 7, 2009

NOVEMBER 6, 2009

NOVEMBER 5, 2009

NOVEMBER 4, 2009

NOVEMBER 3, 2009

NOVEMBER 2, 2009

"BUTCHERS 300"
300M RUN
30 BURPEES
30 SQUATS
30 PULL-UPS
30 BACK EXT
30 THRUSTERS
30 CHINNIES
30 WALL BALL
30 KB SWINGS
30 SIT-UPS
30 DIPS
300M RUN
FOR TIME