11/15/2018

Strength

2 Deadlifts every 1:30 x 6 sets, building

Conditioning

2k row time trial

Cap: 12

11/14/2018

“Filthy Fifty”

50 Box jumps 24/20
50 Jumping pull-ups
50 Kettlebell swings 35/26
50 Walking Lunge
50 Knees to elbows
50 Push press 45/35
50 Back extensions
50 Wall balls 20/14
50 Burpees
50 Double unders

Time cap: 35 minutes

11/13/2018

Strength

1 Push Jerk every 1:15 x 7 sets, building

Conditioning

12 min AMRAP

30 Air Squats

15 Shoulder to Overhead 115/75

10 Burpees over the bar

11/12/2018

Strength

1 Clean emom x 10 minutes building, rest on minute 6

Conditioning

3 rounds for time:

20 Sumo deadlift high pulls 75/55

15 Pull ups

75 Double unders

Cap: 10 minutes

11/9/2018

Teams of 2

For time:

120/100 Cal Row

120 Single Arm DB Clean and Jerk 50/35 (switch arms anytime)

120 Wall balls 20/14

120 KB Swing 70/53

Cap: 25 min

11/8/2018

Strength

Build to a 1RM Bench Press in 20 minutes

Conditioning

12 min AMRAP

100m run

10 Deadlifts 185/125

10 Hand release push ups

11/7/2018

“Jackie” or “Fran”

Athletes Choice 🙂

JACKIE

1,000m row

50 Thrusters 45/35

30 Pull ups

OR

FRAN

21-15-9

Thrusters 95/65

Pull ups

Time cap: 15 minutes for both

11/6/2018

Strength

2 Back Squats every 1:30 x 5 sets, building

Conditioning

50-40-30-20-10

Ab mat sit ups

12 Box jump over 24/20 after each set of sit ups

-12 min cap-

11/5/2018

Strength

1 Power Clean + 1 Squat Clean EMOM x 8 minutes, building

Conditioning

10 min AMRAP

5 Power Cleans 165/115

10 Burpees

30 Double Unders

11/2/2018

Happy Friday!

30/20 Cal Bike

30 DB Step ups 50/35 & 24/20

30 Thrusters 95/65

30 Burpee Box Jump overs 24/20

30 Thrusters

30 DB step ups

30/20 Cal Bike

22 min cap