12/9/16

Nicole
AMRAP 20
400m Run
Max Rep pull ups

12/8/16

50 Curtis P @ 55% BW
 – 1 Power Clean
 – 1 Lunge with each leg
 – 1 Push Press

12/7/16

EMOTM 20
1. 12 CAL Row
2. 10 TTB
3. 8 Thrusters (115/85)
4. 30 seconds of double unders

12/6/16

Helen
3 RFT
400m Run
21 KBS (53/35)
12 Pull Ups

12/5/16

Diane

21-15-9

Deadlifts 225/155
Handstand Push Ups

12/2/16

3 RFT
800m Run
150 Double Unders

12/1/16

EMOTM 12
Snatch – build to a heavy single for the day, not max
Ladder 8
2 OHS (95/65)
2 Pull Ups
4 OHS
4 Pull Ups
6 OHS
6 Pull Ups
ETC….

11/30/16

Every 3 minutes for 15 minutes do
1 Deadlift. Build to 1RM.
Not for Time:
4 Rounds
12 Sumo Deadlift High Pull (95/65)\
5 – 10 strict pull ups

11/29/16

Every 3 minutes for 15 minutes do
1 Front Squat. Build to 1RM
AMRAP 12
10 1-arm KBS with each arm (35/26)
10 Wallballs (30/20)

11/28/16

12 RFT
8 Clean & Jerks (115/85)
8 TTB

11/25/16

“Barbara”
5 Rounds, rest 3 minutes between each round
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

11/23/16

Every 3 minutes for 15 minutes
Deadlift
Set 1: 9 reps
Set 2: 7 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 reps
8 Rounds for max calories
:30 Second Row Sprint
1 minute rest

11/22/16

Every 3 minutes for 15 minutes
Front Squat
Set 1: 9 reps
Set 2: 7 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 reps
AMRAP 10
10 Power Cleans (115/80)
30 Double Unders

11/21/16

For Time
9, 15, 21, 15, 9
Thrusters (95/65)
KBS (70/53)
Not For Time:
10 Rope Climbs
*Legless if able

11/18/16

Amanda
9, 7, 5
Muscle Ups
Squat Snatches (135/95)

11/17/16

15 minutes to build to a heavy
Set of 3 Hang Power Cleans
For Time:
30-20-10
Wallballs (30/20)
Burpee Box Jump Overs – 20″ box

11/16/16

Every 3 minutes for 15 minutes
Deadlift
Set 1: 10 reps
Set 2:   8 reps
Set 3:   6 reps
Set 4:   4 reps
Set 5:   2 reps
Not For Time:
4 Sets
8 Narrow Grip High Pull (85/55)
10 Cossack Squats **If full ROM hold light KB.

11/15/16

Every 3 minutes for 15 minutes
Front Squat
Set 1: 10 reps
Set 2:   8 reps
Set 3:   6 reps
Set 4:   4 reps
Set 5:   2 reps
3 RFT
400m Run
10 KB Push Press Right Arm (53/35)
10 KB Push Press Left Arm
10 KB Swings

11/14/16

2 RFT
100 Double Unders
80 Air Squats
60 Push Ups
40 Pull Ups
20 TTB

11/11/16

Nate
AMRAP 20
2 Muscle Ups
4 HSPU
8 KBS (70/53)

11/10/16

Shoulder Press
Build to a heavy single
then do:
AMRAP 14
8 Box Jumps
6 TTB
4 Push Jerks with press weight
2 Rope Climbs

11/9/16

Every 2 minutes for 16 minutes do
3 Deadlifts
Not For Time:
4 Sets
12 Overhead Walking Lunges w/axle bar (115/75)
12 Ring Dips

11/8/16

Every 3 minutes for 18 minutes
2 Front Squats
6 Rounds
250m Row Sprint
Rest twice as long as it took to row

11/7/16

For Time
100 KBS (70/53)
Every time you drop the KB do:
15 GHD or 30 Abmat Situps
250m Run
Not For Time
3 Sets
5 – 10 Strict Pull Ups
10 Cossack Squats

11/4/16

AMRAP 20
1 Snatch (155/105)
2 Muscle Ups
3 Box Jumps
4 HSPU

11/3/16

5 RFT
20 Push Ups
40 Air Squats
60 Double Unders

11/2/16

Every 2 minutes for 16 minutes do
3 Deadlifts
4 Sets
5-10 Strict Pull Ups
10 Narrow Grip High Pull (70/50)

11/1/16

Every 3 minutes for 15 minutes do
3 Front Squats
AMRAP 7
7 Wallballs (30/20)
7 TTB

10/31/16

For Time
50 Hang Power Cleans (155/105)
Every time you drop the bar run 400m
Not For Time:
3 Sets
15 GHD or 30 Abmat Situps
10 Pistols

10/28/16

10-9-8-7-6-5-4-3-2-1
Muscle Ups (bar or ring)
Between each set to a 100m sled pull (135/90)