Warm up 12 Min. Running clock 0 – 3 Min. @55-65% 1 Hip clean + Hang clean + clean 4 – 6 Min.@70% Hang Clean + Hang Clean + Clean 7 – 9 Min. @75% Hang Clean + Clean 10 – 12 Min. @80% Clean + Clean w/ 2 sec. hold @bottom 12-9-6-3 Deadlift 185/275 (or 70-75%) Burpees Wall balls …
Tuesday 11/07
Warm up 15 Min. Running clock 0 -5 Min. 1 Clean + 5 Strict press @60% 6 – 10 Min. 1 Clean + 4 Strict press @65 – 70% 11 – 15 Min. Increase as needed to reach 80% 1 Clean + 3 Strict press For time (20 Min. cap) 55 Double unders 15 Thrusters 95/135# or 60% 55 Double …
Monday 11/06
A. Warm up B. 16 Min. EMOM E: 5 Strict T2B O: 7 Strict HSPU C. 8 Min. AMRAP 4 Burpee bar muscle up 6 Pistol squat D. 4 Min. AMRAP 10 Push ups 15 sit ups 20 Squats E. Cool down 500 Meter row RX Program: Deadlift 10 x 40% w/ deficit 10 x 50%w/ deficit 3 x 80%w/ …
Friday 10/03
Warm up 15-12-9-6-3 Snatch 55/75# American KB Snatch 50-40-30-20-10 Hang Power cleans 55/75# adv.(65/95) Sandball slams 15 Min. cap, use remainder of time for Thrusters one partner can work at a time. Divide as needed Bring your partner w/ you! 400 Meter run Rx Program: Back Squat 10 x 40% 10 x 50% 5 x 60% 5 x 65% 5 …
Thursday 11/02
Warm up 12 Min. EMOM 1: 5 Ring Muscle ups 2: 25ft HSW 3: 100 Meter sprint 10 Min AMRAP 2 Rope Climbs 9 Push ups 12 Hollow rock sit ups 15 Paratroopers 55 Double unders 4 Min. Banded glute march w/ sandbag Rx Program: Strict Press 10 x 40% 10 x 50% 5 x 60% 5 x 65% 5 …
Wednesday 11/01
Warm up Review Snatch 12 Min. EMOM 0 – 4 Min. 5 Hip Power Snatch @40-50% 4 – 8 Min. 4 Hang Power Snatch @55% 8 – 12 Min. 4 Hang Snatch @60 – 65% 14 Min. EMOM 5 Front Squat @65% 10 Pull ups 5 Snatches @ 55/75# or 70% 10 Box Jumps 100 Single unders 6 Min. EMOM …
Tuesday 10/31
A. Warm up B. 16 Min. EMOM 0 – 4 Min. 5 Hip Power Clean @40-50% 4 – 8 Min. 4 Hang Power Clean @55% 8 – 12 Min. 4 Hang Cleans @60 – 65% 12- 16 Min. 3 Cleans @70% C. 12 Min. AMRAP 12 Wall balls 9 DB Thrusters 6 HSPU (kipping) 3 O/H Lunges (R+L=1) D. 4 …
Monday 10/29
Warm up + Double under tech. 16 Min. AMRAP 55 Double unders 400 Meter run 15 Cal row 15 Min. EMOM 1st:25 Double arm jumping rope slams 2nd:15 KB Swings 3rd:30 Mountain climbers 5 Min. EMOM 25 Sit ups w/ plate 15/25# Rx Program: 12 Min. EMOM 1 – 4 Min. Power Clean + 4 Jerks (Split or power)50% 4 …
Friday 10/27
Warm up 11 Min. AMRAP 3 Box jump burpees 5 T2B 7 Deficit push ups 3 Min. rest 20 Handstand shoulder touches 20 Jumping lunges 20 Wall balls 3 Rounds 45 Sec. L sit hang 2 Pistol squats Rx Program: Back Squat 10 x 50% 10 x 60% 5 x 75% 5 x 80% 5 x 85% Superset: Bicep curls …
Thursday 10/26
Warm up 20 Min. to Reach max Snatch then, Max Clean 15 Min. AMRAP 6 Front Squats 3 Clean + Jerk @75% of Jerk or 105/145# 35 Double unders 300 Meter Sandbag run Rx Program: Strict press 10 x 50% 10 x 60% 5 x 75% 5 x 80% 5 x 85% Superset: Lateral plate carries 15 Min. AMRAP 30 …