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)

8
Nov 2017

Wednesday 11/8/17

 

20 Min. AMRAP

500 Meter Run

15 KB Swings (70/53)

10 Burpees

7
Nov 2017

Tuesday 11/7/17

 

Power Snatch

3-3-3-3 (@ 75-80% of 1 Rep Snatch)

 

2-2-2-3 Intervals (2 min. on, 1 min. rest)

1 Rope Climb (10 pull-ups)

10/8 HSPUs (20 push-ups)

ME OH Squats (115/85)

6
Nov 2017

Monday 11/6/17

 

Find a heavy complex

3 Front Squats + 1 Jerk

 

4 Rounds

12 KB Front Rack Lunges (53/35)

400 Meter Run

4
Nov 2017

Sunday 11/5/17

 

"Sunday Surprise"

3
Nov 2017

Saturday 11/4/17

 

Deadlift

10-10-10

 

"Death by Wallball Shots"

EMOM for as long as possible

1 Wallball Shot (20/14)

*Increase reps by 1 each minute

2
Nov 2017

Friday 11/3/17

 

7 Min. AMRAP

5 Power Snatches (155/110)

7 Pull-ups

9 Box Jumps (24/20)

 

Rest 3 Min.

 

5 Min. AMRAP

5 Push Press (155/110)

7 Push-ups

9 Air Squats

1
Nov 2017

Thursday 11/2/17

 

20 Min. AMRAP

10 Power Cleans (95/65)

30 Double Unders

10 Thrusters (95/65)

20 KB Swings (53/35)

31
Oct 2017

Wednesday 11/1/17

 

With a 20 Min. Clock Complete:

 

3 Rounds

15 Pull-ups

12 OH Squats (115/75)

9 Bupees Over The Bar

 

Then

 

Find Your 1RM Snatch with Time Remaining