Monthly Archives: November 2014

  “Coe” 10 Rounds 10 Thruster 95/65 10 Ring push-up

  Strength 1a) 3×20 weighted sit ups 1b) 3×20 unweighted sit ups *Immediately go into unweighted sit ups, rest as needed between unweighted and weighted.* Conditioning 21-15-9 Strict Handstand Push up  Power Snatch 115/75

  Strength Clean and Jerk 1-1-1-1-1-1 Conditioning 8 Minute AMRAP 6 Front Squats @ bodyweight 12 Pull ups .. then ME burpee over the bar in 2 minutes

  Freaky Friday

  Strength 2 Back Squats EMOM x 12 minutes @ 77% of 1RM   Conditioning 8 minute AMRAP 8 KB Snatch 53/35 12 Air Squats

  Strength 2 Back Squats EMOM x 12 minutes @ 77% of 1RM Conditioning 8 minute AMRAP 8 KB Snatch 53/35 16 Air Squats

  “Fight Gone Bad” 3 Rounds, rotating each minute Wall Ball 20/14 Sumo Deadlift High-pull 75/55  Box Jump 20″  Push Press 75/55  Calorie Row  Rest *Score is total reps*

  Strength Push Press 3 Rep max Conditioning 9-7-5 Front Squat 225/155 Bar Muscle up

  Strength 1RM Snatch Conditioning 10 minute AMRAP 10 Deadlift 205/135 10 Box Jump 24/20 10 Burpee

    Freaky Friday

  Strength Find 3RM Deadlift Conditioning 12 minute AMRAP 6 Ground to Overhead 135/95 2 Rope Climb 12 Burpee

  “Annie” 50-40-30-20-10 Double Under Sit up