Jocilyn Yarnell

Friday 11/18/16

A. RX Version 4 minute AMRAP Fran 21-15-9 Thrusters 95/65 Pullups rest 4 minutes 4 minute AMRAP Diane 21-15-9 Deadlifts 225/155 rest 4 minutes 4 minute AMRAP clean and Jerks 135/95 . . . Alternate Version 4 minute AMRAP 21-15-9 … Continued

Wednesday 11/16/17

A. 5 Sets 2 push Press+2 Split jerks at 65% 1rm clean and jerk B. For Time 20/15 Calorie bike or row 20 Burpees 20 kBS 70/53 20 Burpees 20/15 Calorie bike or row 10 minute time cap—Challenge yourself. Go … Continued

Tuesday 11/15/16

A. 3 Sets 10 Dumbbell Push Presses 8-12 Unbroken Pull Ups 30-60s Handstand Hold B. Every 3 Minutes for 24 Minutes Alternate 1st 3 minutes: Row 300/250m 2nd 3 minutes: 30 sit ups or 15 GHD Sit ups +12 KB … Continued

Monday 11/14/16

10 minute EMOM 1st–2 Front Squats at 80%+5 2nd–30s double Unders B.With a running clock: 0:00-10:00 1 Mile Run Max Clean & Jerks (135/95#) 10:00-13:00 Rest 13:00-20:00 800m Run Max Power Snatch (115/80#) 20:00-23:00 Rest 23:00-27:00 400m Run Max Thrusters … Continued

Thursday 11/10/16

A. 4×3 Front Squats at 75% of your 1RM B. 10 Minute AMRAP 10 HSPU 20 Calorie Row 30 Alternating Pistols (sub with step ups) C. 3 sets 20 Shoulder Taps 10 Dumbbell Push Press with 2s pause overhead

Wednesday 11/9/16

A. 3 Sets 8-12 unbroken strict pullups (use a band if needed to keep these unbroken 10 per arm dumbbell rows 10 reverse lunges per leg B. AMRAP 15: 60 Double-unders 30 Wallballs (20/14#) 15 Deadlifts 225/155

Tuesday 11/8/16

30 Minute EMOM 1st–15/12 Calorie Row 2nd–15 v-ups 3rd–10 Burpees 4th–12 Back Extensions 5th–50 Double Unders . . . Additional Lifting to be completed During Open Gym 1 Snatch at 85% . . To be performed at 50% of Heavy … Continued

Monday 11/7/16

A. E2MOM 10 minutes 1 Clean and Jerk at 82% of your Max…if you do not know your max; Do 1 Clean and Jerk every minute for 10 minutes at a moderate weight working on technique B. 15 minute AMRAP … Continued

Friday 11/4/16

A. 3 Sets 10 RDL’s 10 Dumbbell Split Squats 5 Strict Pullups B. 10 Minute AMRAP 20 Sit-ups —Advanced athletes may do GHD sit ups 5 Squat Cleans 205/145 —Be careful here. If you get more than 3 rounds consider … Continued

11/3/16 Thursday

A. E2MOM for 8 minutes 2 Split Jerks B. 5 minute EMOM 12 Kettlebell Swings 5 minute EMOM 12 HSPU 5 minute EMOM 12 TTB at the 15 minute Mark For Time 21-15-9 Calorie Row 42-30-18 Wallballs . . Additional … Continued

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