10/13/2016

  Strength 15 mins to find Heavy single on following complex: 1 snatch + 1 Overhead Squat + 1 Hang snatch 20 min AMRAP 60 Double Under 30 Wall Ball 20/14 15 Sumo deadlift high pull 115/75

10/12/2016

Betty 5 rounds for time 12 shoulder to overhead 135/95 20 Box jump 24/20 compound 30 21-15-9 cal row burpee tabata plank

10/10/2016

  Strength 3×5 BacK Squat -same weight across- Conditioning 9 min AMRAP 9 Thruster 115/75 9 Deadlift 115/75 9 Burpee

10/7/2016

  Skill/Midline 4×10 Strict Toes to bar 4×10 Barbell Good morning Conditioning Teams of 2 12 min AMRAP 14 Overhead Squat 75/55 7 Burpee -alt each round- Compound 30 12 min EMOM 6-10 strict toes to bar 10 BAck extension then 40 burpees for time

10/6/2016

  Strength 10RM Deadlift Conditioning 1 mile run time trial -Leave it all out there on this mile-

10/5/2016

” Lynne” 5 rounds Max Bodyweight Bench Press Max Pull up -Not for time, for total reps- Compound 30 5 min amrap 250m row 5 KB Swing 53/35 rest 2 min 5 min AMRAP 200m row 10 KB Swing 53/35 rest 2 min 5 min AMRAP 150m row 15 KB Swing 53/35

10/4/2016

  Strength 1RM Clean and Jerk -power or squat- Conditioning 10 min AMRAP 6 Power Clean and Jerk 135/95 8 Burpee over the bar 12 Toe to bar

10/3/2016

  Strength 15 Rep Back Squat Conditioning 8 min AMRAP 18 Wall Ball 20/14 15 Box Jump 24/20 Compound 30 21 min EMOM 1.. 12-16 Cal Row 2.. 10-15 Wall Ball 20/14 3.. 10-15 Burpee