18
Nov 2017

Saturday 11/18/17

 

30 Min EMOM (alt.)

10 Alternating Pistols (20 air squats)

4 Burpee Box Jump Overs (24/20) + 4 CTB

8 HSPUs (10 pike push-ups)

17
Nov 2017

Friday 11/17/17

 

For Time:

1000 Meter Row

50 KB Swings (53/35)

40 Push-ups

30 SDLHP (70/53)

20 Push-ups

10 Ring MU (20 pull-ups)

16
Nov 2017

Thursday 11/16/17

 

EMOM x 7

3 Squat Clean and Jerks (@ 80%)

 

For Time:

30-20-10

Hang Power Snatches (95/65)

Wallball Shots (20/14)

 

15
Nov 2017

Wednesday 11/15/17

 

Front Squats

3-3-3

 

6 Min. AMRAP

6 Front Squats (185/135)

100 Meter Sprint

 

Rest 5 Min.

 

6 Min. AMRAP

6 Front Squats (185/135)

35 Double Unders

14
Nov 2017

Tuesday 11/14/17

 

Establish a heavy 3 rep TNG Squat Snatch

 

5 Rounds

4 Low Hang Power Cleans (155/115)

8 Burpees

12 T2B (24 sit-ups)

13
Nov 2017

Monday 11/13/17

 

Establish a heavy 2 rep Thruster

 

7 Min. AMRAP

5 Bar Facing Burpees

5 Thrusters (95/65)

 

Rest 3 Min.

 

Run 2000 Meters

12
Nov 2017

Sunday 11/12/17

 

"Sunday Surprise"

11
Nov 2017

Saturday 11/11/17

 

"Michael Bocchino"

8 Min. EMOM

3 Squat Cleans (155/105)

+

3 Bar Facing Burpees

 

Rest 2 Min.

 

"Thomas Butler"

15-12-9-6-3

Hang Power Cleans (135/95)

Wallball Shots (20/14)

10
Nov 2017

Friday 11/10/17

 

Back Squats

8-8-8-8 (@ 80% of max)

 

5 Rounds

20 Pull-ups

40 Push-ups

60 Air Squats

*30 Min. Cap

9
Nov 2017

Thursday 11/9/17

 

Establish a 3RM TNG Power Clean

 

15-12-9-6-3

Box Jumps (30/24)

Push Jerks (95/65)

T2B (15 sit-ups each round)