11/20/2017

Strength 3RM Front Squat Conditioning 7 min amrap 7 Front Squat 135/95 7 Burpee over the bar

11/17/2017

Strength 10RM Bench Press Conditioning 7 min AMRAP 14 KB Swing 53/35 7 Toes to bar

11/16/2017

Barbell Cycling 4 Power Snatch EMOM x 8 min 65-70% of 1RM snatch across all sets Conditioning 12 min AMRAP 50 Calorie Row buy in then in remaining time amrap of: 25 Wall Ball 20/14 25 Box Jump Over 24/20

11/15/2017

Devil’s Tongue 5 – 4 – 3 – 2 – 1 Deadlift @ 315/225 10 – 8 – 6 – 4 – 2 Bar Muscle Up 20 – 16 – 12 – 8 – 4 Abmat Sit-up -18 min cap-

11/14/2017

Strength 10RM Push Jerk Conditioning 4 rounds 1 min DB Snatch 50/35 1 min Handstand Push up 1 min Burpee 1 min rest

11/13/2017

Strength 4×4 Back Squat Start 75% and build Conditioning 10 min amrap 45 Double under 30 Air squat 15 Pull up scale x2 single under

11/10/17

Strength 1 Strict Press EMOM x 7 min -Building- Conditioning Teams of 2 20 min AMRAP 400m run together 15 Syncrho Burpee 30 Goblet Squat 70/53

11/9/2017

Strength 1 Power Snatch + 1 hang power snatch EMOM x 10 min -building- Conditioning 75 Hang Power Snatch 95/65 -Every time athlete breaks, 15 wall ball 20/14- 15 min cap

11/8/2017

11.4 10 min AMRAP 60 Bar facing burpee 30 Overhead squat 120/90 10 Ring muscle up Scale options 1- Bar muscle up 2- Muscle up transition 3- x2 Chest to bar pull up

11/7/2017

Strength 2 Deadlift EMOM x 10 min -build throughout- Conditioning 4 rounds 1 min Alt. DB Snatch 50/35 1 min Box Jump Over 24/20 1 min rest

11/6/2017

Strength Work up to 1RM of following complex: Clean + Hang Clean + Jerk -Cleans can be power or squat- Conditioning 10 min AMRAP 10 Thruster 115/75 10 Burpee 10 Toes to bar

11/3/2017

Strength 5RM Strict Press Conditioning 10 min AMRAP 100m  run 20 plate ground to overhead 45/25 10 Toe to bar