11/28/2017

Strength 2 Push Press EMOM x 7 min Build throughout Conditioning 4 rounds 2:30 on, 2:30 off 35 KB Swing 53/35 in remaining time, max burpee box jump over 24/20

11/27/2017

Strength  2 Hang Squat Clean Every 1:30 x 6 sets Start moderate and build Conditioning 10 min AMRAP 10 Chest to bar pull up 10 Deadlift 115/75 5 Hang Squat Clean 115/75

11/24/2017

Teams of 2 Filthy 100 100 Box jump 24/20 100 Jumping pull up 100 KB swing 35/26 100 Walking lunge 100 Knees to elbows 100 Push Press 45/35 100 Back Extension 100 Wall Ball 20/14 100 Burpee 100 Double Under -Split work between teammates, 1 works 1 rests-

11/21/2017

Strength 2 Power Clean and push jerk emom x 10 min -Build throughout- Conditioning 3 rounds, 3 min on 3 min off 20 pull up 30 air squat, then Max ground to overhead round 1- 135/95 round 2- 155/105 round 3- 185/125

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