11/18/2015

  14.1 10 min AMRAP 30 double under 15 power snatch 75/55

11/17/2015

  Strength 5×2 Power Clean and Jerk @ 80% of Power Clean -Drop and reset each rep- Conditioning 4 Rounds for time: 5 Muscle up 200m Run 20 Pistols alternating *20 min cap*

11/16/2015

  Strength 2RM Back Squat Conditioning 15 min AMRAP 10 Deadlift 225/155 15 Wall ball 20/14 20 Box Jump 24/20

11/10/15

  Strength 1 tempo clean deadlift EMOM x 12 min @ 75% of 1RM deadlift *7 second ascend with a clean grip, focusing on clean pull position* Conditioning 5 Rounds for time: 4 Burpee Muscle up 6 Deadlift 315/205 *12 min cap* Warm up: 500m row, 20 Band good morning, 20 light KB swing, 20 […]

11/9/2015

  Strength 1 Rep max of the following complex: 2 Hang Squat clean + 1 Jerk Conditioning 10 min AMRAP 4 Cluster 155/105 8 Handstand Push up 32 Double Under

11/5/2015

  Strength 1RM Push Jerk + Split Jerk Conditioning 9 min AMRAP 2 HSPU 2 Ground to Overhead 115/75 4 HSPU 4 Ground to Overhead 115/75 6,6,8,8,10,10….Continue ascending by 2’s each round until time expires. Group warm up: Coaches Choice

11/4/2015

  “Kelly” 5 Rounds for time of: 400m run 30 Box Jump 24/20 30 Wall Ball 20/14 *36 min time cap* Group warm up Coaches choice

11/3/2015

  Strength 2RM Touch and go Power Clean Conditioning 8 min AMRAP 2 Power Clean 225/155 2 Hang Power Clean 225/155 8 Over the bar burpee Warm up 500m row, 100m KB farmer carry, 20 KB step ups

11/2/2015

Strength 5×3 Thruster -Same weight across sets- Conditioning 4 rounds for time of: 7 Front Squat 135/95 7 Shoulder to Overhead 135/95 14 Chest to bar Pull up *12 min CAP* Group warm up: 3 Rounds of 10 empty bar thruster and 5 inchworm push ups