November 2014



Strength – Rest
Conditioning – Rest

Clean Pulls 3, 3, 3, 3, 3
GHD Back Extensions + 3 sec hold @ top – 3 x max reps
Conditioning – Complete

Front Squat 6, 6, 6, 6 (stop when the weight slows down)
Standing One Arm DB Press 15, 15, 15
Conditioning – Complete


Death by Ball Slam

With a continuously running clock do one ball slam the first minute, two ball slams the second minute, three ball slams the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

*Use a 40 lbs slam ball.

Post total minutes to completed to comments.



Complete 5 rounds for time:

Barbell Walking Lunges @ 30% of 1 RM Squat – 12 reps (6 each side)
Dynamic Push Ups – 12 reps
Sprint 100 meters

*The Barbell Walking Lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat. Make sure to step out into a long enough lunge where your front knee is even with your front toe.

Post times and load to comments.

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