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)

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"