Monday 11/2/15 – Sunday 11/8/15



Clean & Jerk

Workout to be announced on
November 5th, 2015


FIREBREATHER: HOLIDAY EDITION <—-click here for details!

Monday 11/2/15

Teams of 2

5 rounds for time of:

Run 800 meters

205/125-lb. bench presses, 20 reps

Strict  pull-ups, 20 reps


Tuesday 11/3/15

Every 2 minutes for 5 rounds:

Front Squat 8-10 reps, across


5 rounds for time of:

45/25-lb. overhead walking lunges, 50 feet

21 burpees


Wednesday 11/4/15


On a 35-minute clock with a partner:

Complete as many rounds and reps as possible in 30 minutes of:

30 double-unders

15 pull-ups

15 push-ups

100-meter sprint


5 minutes for each athlete to record a heavy deadlift

*Switch after a full round is completed


Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.


Thursday 11/5/15

On a 20-minute clock, complete:

1k row

1 mile run


As many reps as possible in remaining time:

10 sumo deadlift high pulls 65/35-lbs

10 bar facing burpees


Friday 11/6/15

Push Press 3-3-3-3-3-3-3 reps


As many reps as possible in :90 at 50% of heaviest triple

Shoulder Press = 5 points

Push Press = 3 points

Push Jerk = 1 point


Saturday 11/7/15

Teams of 2

For Time:

100 double-unders

100 burpees

80 medicine-ball cleans, 20/14-lb ball

80 ghd sit-ups

60 overhead squats, 75/55-lb barbell

60 toes-to-bar

40 one-legged squats

40 kb or db power snatch 53(kb) or 50(db)

20 bar muscle-ups

20 box jumps, 40/30-inches


Sunday 11/8/15

As many rounds & reps as possible in 18 minutes of:

200m run

21 kbs 70/53

15 wall ball shots 20/14