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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

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

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