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Saturday 11/10/2018


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

Coaches choice

Workout Warmup:

10 min alternating EMOM

  1. 25 DU’s

2. PU warmup, today we will do:

1st round 5-10 Chin over PU’s. Work on tight kip

2nd round, same as 1st.

3rd round 5-10 TTB. Work on good rhythm, relaxed shoulders

4th round, same as 3rd round

5th round, 5-10 C2B, again keeping the kip tight.


With a partner for time:

25 Box Jumps 24"/20"

50 Pull-ups

75 Abmat Sit-ups

100 Double-unders

3000 m row

100 Double-unders

75 Abmat Sit-ups

50 Pull-ups

25 Box Jumps 24"/20"

One partner works at a time. Partition reps as evenly as possible.

Earlier Event: November 9
Friday 11/9/2018
Later Event: November 11
Sunday 11/11/2018