Tuesday, November 1st

A) Back Squat 8,6,6,4,2

B) 12 min EMOM
– odd 2 Split Jerks
-even 15-20 sec of pull-ups (kipping)
record heaviest weight used for split jerk

C) 3 rounds for time of:
12 Box Jump Overs
12 KB Swings


Monday, October 31st

Happy Halloween!!

A) Strict Press 5,5,5,5 @ 70-80%

B) 6 rounds for time
11 Body weight Deadlifts
200m run/ 250m row

C) 3 rounds of
30 Sec work, 20 Sec rest
– Ring Plank
– L/ side plank
– R/ side plank


Saturday, October 29th

A1) SA OH Walking Lunges
3×12 (6 w/ left arm, 6 w/ right arm)
A2) 12 KB snatches (6 each arm)

In teams of 2: (split reps evenly)
For Time:
60 Walking Lunges
50 Pull-ups
60 Box Jumps
50 Double unders/ 150 Singles
60 Sit-ups
50 Wall balls
60 T2B


Friday, October 28th

A1) Deadlift 4 x 8 @ 60-70%
A2) Weighted push-ups 4 x 10

B) 21-15-9
OH Squats
Hand Release Push-ups


Thursday, October 27th

A) Front Squat 8,6,5,5

B) 21 min AMRAP
500m Row/ 400m Run
15 KB Swings (53/35)
20 Sit-ups
8 HSPU/ 30sec HS Hold

*OLY*
– wrist/ shoulder mobility
– barbell progression
A) Snatch Grip DL 4×3 (Heavy)
B) Squat Snatch 3,2,2,1,1 (2sec pause at knee)
C) Snatch Press 4×5 (Light)


Wednesday, October 26th

A) Strict Press 4×5 @ 80-85%

B) 6min EMOM
Strict pull-ups @ 50% of ME
If ME is bellow 5 reps, perform 1-2 reps or 2 negatives jumping up and taking 5 seconds to lower

C) 3 x 4 min AMRAP
2 min Rest between
8 Thrusters
8 Toes 2 bar
12 Box step-ups (6 p/side)


Tuesday, October 25th

A) Snatch 3,3,3,3 (start at 60%)

B) 12 min EMOM
– Odd – 3 Clean & Jerks @ 60-70%
– Even – 4 Muscle up/ 5 Ring dips


Monday, October 24th

A1) Back Squat 4 x 8 @ 60-70%
A2) High Box Jumps 4 x 5

B) 14 min AMRAP
– 12 Pull-ups
– 12 Burpees
– 12 OH walking lunges (should be hard, but unbroken)
– 50 DU/ 100 SU


Saturday, October 22nd

A1) Barbell Lunges 4x 20 (10p/ side)
A2) Weighted Push-ups 4×8-12

B) In Teams of 3:
20min AMRAP:
When partner 1 completes row/run rotate stations
1) Row 750m/ Run 600m

2) -20 DUs/60 SUs
-10 Box Jumps
-10 T2B

3) -10 Burpees
-15 RKB Swings (53/35)
-10 C2B/ Pull-ups”


Friday, October 21st

A) Push Press 4×8 @ 70-80%

B) 6min EMOM
strict pull-ups @ 40% of ME
If ME is bellow 5reps, perform 1-2 reps

C) 21-15-9
Front Squats @ 95/65
Ring Dips