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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

11/2/16

AMRAP 20: 5 Bar Muscle-ups 10 HSPU 15 Front Squats (135/95#)-from floor 20 Calorie Row or 400m run Scaled Version AMRAP 20: 5 Pullups 10 Pushups (no knees–banded or hands on box) 15 goblet squats 53/35 20 Calorie Row or … Continued

A.EMOM 12 Minutes: 1 Power Clean (increasing load) B.AMRAP 4: 3 Rounds: 12 Deadlifts (95/65#) 9 Hang Power Cleans (95/65#) 6 Jerks (95/65#) Time remaining: Shuttle Runs (2 cones set up 30ft apart) Rest 4:00 AMRAP 4: 2 Rounds: 12 … Continued

Monday 10/31/16

HAPPY HALLOWEEN — Don’t forget to wear your costume or your warm up is 31 Burpees!!!! A. Every 2 minutes for 8 Minutes (4 Sets) 5 back Squats at 72%+ 30-65lbs B.3RFT: 500m Row or Run 12 Burpees 21 Box … Continued

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

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