11.3.14 – Power Cleans and MetCon(3RFT-BJ,Burp,Run)
November 2, 2014
11.5.14 – Squat and MetCon (5×2 minute)
November 4, 2014

Strength:

Fitness:
Four sets of:
Shoulder Press x 8-10 reps
Rest 45 seconds
Flutter Kicks x 30-45 seconds
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 50 feet each arm
Rest 45 seconds

Performance.
Five sets of:
Shoulder Press x 3-5 reps
Rest 90 seconds
Toes to Bar x 8-10 reps
Rest 90 seconds

MetCon:

Fitness:
In teams of two, partners alternate exercises in order to complete as many rounds as possible in 13 minutes of:
Kettlebell Swings x 15 reps
150 Meter Row Sprint
Pull-Ups x 10 reps

Performance:
Three sets for max reps of:
Pull-Ups x 60 seconds
Rest 30 seconds
95/65 lbs Push Press x 60 seconds
Rest 30 seconds
Double Unders x 60 seconds
Rest 30 seconds