11/9/17

From the Rack
Build up to a 2RM Thruster
6 RFT
12 Dumbbell Snatches (50/35)
10 Box Jump Overs

11/8/17

Shoulder Press
Build to a 5RM
then do: 4 x 3 @ 5RM
AMRAP 12
6 Ring Dips
8 Power Cleans (115/75)
10 Pistols (5/side)

11/7/17

Not For Time
Kipping Pull Up Pyramid
Increase by 2 each round until max,
then back down by 2 each round.
Run
Bike
Row

11/6/17

Back Squat
Build to a 5RM
then do: 4 x 3 @ 5RM
For Time
10-9-8-7-6-5-4-3-2-1
Burpees
*After each set do 30 Double Unders

11/3/17

Power Clean
EMOTM 12
1. 3 Reps
2. 2 Reps
3. 1 Rep
Repeat x 4
For Time
500m Row
then 5 Rounds
10 Box Jump Overs
10 HSPU

11/2/17

EMOTM 20
1. 3 Squat Snatches @ 75% – 80%
2. 30 Double Unders
3. 3 – 5 Muscle Ups
4. 30 Double Unders

11/1/17

Shoulder Press
Build to a 7RM
then do; 3 x 4 @ 7RM
21, 18, 15, 12, 9, 6, 3
Wallballs
Burpees

10/31/17

10 Sets – Not for Time
3 Kipping TTB
3 Kipping Pull Ups
3 Kipping Chest to Bar Pull Ups
*Stay on bar for all reps
Run
Bike
Row

10/30/17

Back Squat
Build to a 7RM
then do; 3 x 4 @ 7RM
AMRAP 12
8 Push Press (95/65)
12 Weighted Lunges, front rack
16 Deadlifts

10/27/17

Power Clean
10 minutes to build to a heavy single
then do;
EMOTM 10
1 rep @ 80% of today’s heavy
For Time:
15, 12, 9
Thrusters (115/85)
Bar Facing Burpees

10/26/17

For Time:
10-9-8-7-6-5-4-3-2-1
Muscle Ups (bar or ring)
Between each set do a 100m sled pull (90/65)

10/25/17

Shoulder Press
Build to a 9RM
then do; 3 x 5 @ 9RM
For Time
In teams of 2 or 3
1500m Row
150 Wallballs
1500m Row

10/24/17

Not for Time
10 Rope Climbs
Run
Bike
Row
______

10/23/17

Back Squat
Build to a 9RM
then do; 3 x 5 @ 9RM
AMRAP 10
10 Jumping Lunges
20 Push Ups
30 Double Unders
*If you have weight vest, wear it!

10/20/17

For Time
30 Cal Bike
30 Deadlifts (225/155)
30 Bar Over Burpees

10/19/17

5 RFT
50 Double Unders
20 Wallballs
10 Ring Dips
1-arm Farmer Carry x 150m (75m/side)
with 70/53 KB

10/18/17

In Teams of 3
AMRAP 18
Max Calorie Row
Max Clean & Jerks (155/105)
*Two Partners working at a time
Score is combined CAL + Reps

10/17/17

Athlete’s Choice
Cindy
AMRAP 20
5 Pull Ups
10 Push Ups
15 Squats
OR
Mary
AMRAP 20
5 HSPU
10 Pistols (alternating)
15 Pull Ups

10/16/17

4 RFT
250m Run
8 Power Snatches (135/95)
12 Box Jumps
3 Rounds Not For Time
Side Plank Reach Through x 20 (10/side)
Flat Back Hip Extensions x 10

10/13/17

Front Squat
Find a 1RM
For Time
15-12-9
Bar Muscle Ups
Pistols (each leg)

10/12/17

4 RFT
400m Run
10 KB Push Press, right arm
10 KB Push Press, left arm
10 KB Swings
10 Goblet Squats
53/35 kettlebell

10/11/17

Deadlift
Find a 1RM
4 Rounds, not for time
5 Box Jumps (30/24)
10 Cossack Squats
15 GHD Sit Ups

 

10/10/17

Push Press
Build up to a 1RM
AMRAP 12
6 Hang Power Cleans (135/95)
12 Pull Ups
6 Hang Power Cleans (135/95)
12 TTB

10/9/17

EMOTM 20

Snatch

 

PR WEEK! Get after it!!

10/6/17

Front Squat
Build to a 3RM
then do 3 x 1 @ 3RM weight
Ladder 10
2 KBS (70/53)
2 Push Ups
20 Double Unders
4 KBS
4 Push Ups
20 Double Unders
ETC…

10/5/17

50′ Sled Drag – HASP
Build up to a heavy weight then do 3 sets at
that weight.
For Time
3, 6, 9, 12, 9, 6, 3
Thrusters (115/75)
Bar Facing Burpees

10/4/17

Deadlift
Build to a 3RM
then do 3 x 1 @ 85%
3 Rounds, Not for Time
20 Hollow Body Rocks
20 Cossack Squats
20 Walking Lunges

10/3/17

6 Sets
Push Press + Split Jerk
2 + 1
For Time
400m run
12 Muscle Ups
24 Wallballs
400m run
24 Wallballs
12 Muscle Ups
400m run
Time Cap: 15 minutes

10/2/17

EMOTM 20
Snatch
*Build to a heavy single

9/29/17

Front Squat
Build to a 5RM
then do 2 x 3 @ 5RM weight
21-15-9
Push Jerks (135/95)
TTB