Nov. 30th

25 Box jump, 30 inch box
25 Strict pull-ups
25 Kettlebell swings, 1.5 pood
Walking Lunge, 26 steps with 45 lb plate overhead
25 Knees to elbows
25 Push press, 95 pounds
25 Back extensions
25 Thrusters, 35 pound dumbells
25 Burpees
50 Double unders

Nov. 29

Back Squat and Bench Press
4X6 @ 65% of max

2X max hand stand holds
3X10 good mornings.

Nov. 15

70% of max, 5 sets of 4 reps

Back Squat, Bench Press

20 free standing pistols to each side (or work on pistol form)

Core cooldown TBD by whoever comes up with something first and posts it.

Nov. 9

4 rounds

10 pullups
10 Box Jumps 24″
10 Knees to Elbows
10 Back Extensions
20 Unbroken DU’s

DU’s must be done unbroken to count.

Nov 1 – Max Effort Day

Find 1 RM for the following lifts

Back Squat
Front Squat
Shoulder Press
Bench Press.

If you have found a max weight in any of the lifts within the past month or two then you do not need to find a new one today.