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

11/1/2018

Strength 2 Touch and go power cleans EMOM x 8 min- building Conditioning 3 rounds 3 min AMRAP 20 Wall balls 20/14 In remaining time: 10 Power Cleans 135/95 10 Over the bar burpees 3 min rest

10/31/2018

Happy Halloween, remember its bring a friend day! Teams of 2 All you go I go: 2,000m row (switch every 200m) 2,000m run (switch every 200m)

10/30/2018

Strength 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead squat every 1:30×5 building Conditioning 5 Rounds for time: 10 Chest to bar pull ups 10 Overhead Squats 115/75 50 Double Unders Cap: 13 min

10/29/18

Strength 1 Front Squat every 1:30 x 6 sets, building Conditioning 12 min AMRAP 16 Alt. DB Snatch 50/35 12 Toes to bar

10/26/2018

3 rounds for max reps: 1 min Wall balls 20/14 1 min Dumbbell power cleans 35’s/20’s 1 min Walking Lunges 1 min Hang KB snatch 53/35 (switch hands anytime) 1 min Calorie row 1 min rest