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

30
Oct 2017

Tuesday 10/31/17

 

Happy Halloween!!!

 

Back Squats

5x5

 

Reverse Lunges

3x6/side

+

Seated Box Jumps (24/20) x5

 

6 x 50 Meters ME Sprints

Rest 1:30 Between Efforts

29
Oct 2017

Monday 10/30/17

 

Every 2 Min. for 10 Min. Complete 1 Round of the Complex:

3 Power Cleans + 2 Front Squats + 1 Jerk

 

3 Rounds

15 SDLHP (75/45)

15 Later Box Jump Overs (24/20)

15 T2B (20 sit-ups)

28
Oct 2017

Sunday 10/29/17

 

"Sunday Surprise"

27
Oct 2017

Saturday 10/28/17

 

For Time:

25 Pull-ups

25 Burpees

50 Wallball Shots (20/14)

500 Meter Run

75 KB Swings (53/35)

75 Double Unders

26
Oct 2017

Friday 10/27/17

 

For Time:

1000 Meter Row

30-20-10

Thrusters (75/45)

Box Jumps (24/20)

25
Oct 2017

Thursday 10/26/17

 

1 Push Press + 2 Push Jerks

 

15 Min. AMRAP

200 Meter Run

10 T2B (20 sit-ups)

5 Hang Power Clean and Jerks (135/95)

1 Rope Climb (5 pull-ups)

24
Oct 2017

Wednesday 10/25/17

 

Deadlifts

8-8-8-8-8

 

4 Rounds

50 Double Unders

15 Wallball Shots (20/14)

15 Deadlifts (185/135)