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Thursday 11/9/17

4 minute Amrap 27 Calorie Row 21 Power Cleans 135/95 15 burpees over the bar rest 4 minutes 4 minute am rap 27 calorie row 21 power cleans 115/85 15 burpees over the bar rest 4 minutes 4 minute am … Continued

Monday 11/6

A. Every 4 minutes for 20 minutes: 400m Run 1 Round of DT . . . Scaled–200m Run + 1 Round DT

Thursday 11/2/17

“holte” For Time 1200m Run . . 3 rounds 100ft HS Walk 10 Front Squats 185/135 20 Burpee Box Jump Overs 30 Toes to bar . . 1200m Run

Wednesday 11/1/17

A. 5 Sets 5 Back Squats beginning at 70% 10 Dumbbell Strict Pres . . . B. 3 Sets 12 Bent Over Rows 10 Glute Ham Raises 20 Dumbbell Overhead Lunges

Monday 10/30

A. Ascending Ladder for 7 Minutes: 3 Thrusters (95/65), 3 Barbell-Facing Burpees 6 Thrusters (95/65), 6 Barbell-Facing Burpees 9 Thrusters (95/65), 9 Barbell-Facing Burpees B. Every 90s for 7 Sets 1 Hang Squat Snatch + 1 Snatch C. 3 Sets … Continued

10/17/17

A. 30-20-10 Hand Release Pushups Dumbbell Front Rack Lunges . . . B. 3 Sets 10 Single Leg Deadlifts 15 Seated Dumbbell Press 10 GLute Ham Raises 20 Renegade Rows 1x Plate Drag

Tuesday 10/16

A. Every 90s for 10 sets 1 hang squat clean + 1 Push Jerk . . . B. 3 Rounds for Times 30 Air Squats 10 Clean and Jerks at 135/95

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