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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

Friday 10/14/16

A.3 sets 8 SUMO Deadlifts 10 Push up+ row+ push up+ row 8 glute ham raises B. 3 Rounds for time 21 calorie row 15burpees over bar 9 shoulder to overhead 135/95 Extra lifting back squat 1×3 at 80% 1×5 … Continued

Wednesday 10/12/16

A. 7s 7 HSPU 7 Thrusters 135/95 7 Knees to Elbows 7 Deadlifts 245/175 7 Burpees 7 kbs 70/53 7 Pullups Lifting to be done at open gym Snatch Complex 1 Snatch +1 Drop Snatch +1 ohs . . . … Continued

Tuesday 10/11/16

A.E2MOM 2 Front Squats at 80% 1RM B.25 minute Time cap For Time 1200m Run or 1500m row 100 DU or 3 minutes of double under practice 50 Wall Balls, 20/14* 100 DU or 3 minutes of double under practice … Continued

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