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Friday 10/28/16

A. 10 minute EMOM 6 Bench Press 6 Strict C2B B.For Time 21-18-15-12-9-6-3 Push UPs GHD Sit ups (scale with regular Situps) Double Unders (double reps) Deadlifts 185/135 Additional lifting/gymnastics 1 Power Snatch at 80%+10lbs 3×2 Power Snatch -15lbs . … Continued

Thursday 10/27/16

A. 3 Sets 10 Straight Leg Hanging Raises 10 Single Leg Deadlifts per leg 10 Goblet Squats B. For Time “Heartbreak Kid” 3RFT: 10 Front Squats (185/135#) 20 C2B Pull-ups 50 DU Time to Beat Pat 5:31 . . . … Continued

Wednesday 10/26/16

A.10 Minutes to work up to a heavy Clean B. EMOMx18 Min 1: 20/16 Calorie Row Min 2: 15 Wall Balls (20/14#) Min 3: 50 Double-unders C. 3 Sets 10 Supine Bent Over Rows 10 Ring dips —Numbers may seem … Continued

Tuesday 10/25/16

A.Every 2 minutes for 8 minutes 1 Power Clean+3 Thrusters at 60% of clean and Jerk Max B. 18 Minute AMRAP 4 Bar Muscle-ups 8 Kettlebell Swings 70/53 16 Box Jumps (24″/20″) —scale with c2b pullups/pullups/ring rows Additional work to … Continued

Monday 10/24/16

A. Every 2minutes on the minute for 8 minutes 5 Back Squats at 72%+15lbs B. For time: 21 – 15 – 9 Row for Calories Thrusters (95/65#) rest 5 minutes 15-12-9 Burpees Over Bar Hang Squat Cleans 95/65 C. 3 … Continued

Friday 10/21/16

A. 10 minute EMOM Even–6 Bench Press Odd–6 Strict C2B B.For Time —40 minute CAP “Glenn” 30 Clean and Jerks (135/95#) 1 Mile Run 20 Strict Pullups or 10 Rope Climbs 1 Mile Run 100 Burpees Scaled 1/2 reps and … Continued

Thursday 10/20/16

A. Every 2 minutes for 8 minutes 2 Split Jerks at 85% 1RM B. Every 3 minutes for 21 minutes 400m run + 12 TTB Additional work . . . 5×3 Snatch from blocks at 60%+5 lbs 3×3 Pause Front … Continued

Wednesday 10/19/16

A. Every 2 minutes for 8 minutes 2 Squat Cleans at 87% 1RM Clean and Jerk B.4 Rounds for Time 5 Ring MU 10 Power Cleans (155/105#) 25 Wallballs (20/14#) 20 minute Time Cap Sub 5 Ring Muscle ups with … Continued

Tuesday 10/18/16

A. For Time 800 Meter Run 25 Deadlifts 25 GHD Sit ups 600 Meter Run 20 Deads 20 Ghd Sit ups 400 Meter Run 15 Deadlifts 15 Ghd Sit ups 200 Meter Run 10 Deads 10 GHD Sit ups RX … Continued

Monday 10/17/16

A. E2MOM for 8 minutes 5 Back Squats at 72% + 10lbs B. For Rounds and reps per am rap AMRAP 5 150 Double Under OR 300 Single Under buy in 12 Thrusters (95/65) 12 C2b Pullups Rest 5 mins … Continued

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