Thursday, November 15th

A) 3 Rounds NFT: (18:00)
:30 Ring Hold
10 Headstand Weight Transfer
:30 Nose & Toes
10 MU Progression
:30 Hollow Hold
10 Ring Support Swings

B) 21-15-9:
Strict HSPU/progression
Strict Pull-up

Wednesday, November 14th

A) Front Squat: (15:00)
Find today’s heaviest 5 reps

B) Single-Arm KB Sit-up: (12:00)
3×5 ea arm

C) 3:00 AMRAP:
10 Alt DB Snatch
10 Sit-ups

*Right into*

3:00 AMRAP:
DB Thrusters

Tuesday, November 13th

A) 12:00 to complete 12 reps of:
3 Push Press + 2 Split Jerk: (12:00)

B) 18:00 EMOM:
1) 10 C2B/Pullup
2) 10 Bar Facing Burpee
3) 10 Hang Clean (115/75)

Monday, November 12th

A) Snatch: (15:00)
6 @ 70%
4 @ 75%
3 @ 80%
2 @ 85%”

B) 3 Rounds for Time: (12:00)
20 Ring Push-Up
5 DL @ 60%
10 T2B/K2C
50 DU/100 SU

Saturday, October 27th

A) Row with Partner:
8:00 to accumulate as many Meters at possible.

1 work, 1 rest. Athletes switch every :30 Seconds

Coach will be calling out the switch every :30 seconds, athletes should be quick on and off the rower.

B) 16:00 AMRAP in Pairs:
32 SA Alternating KB Snatch
40 Box Jump
32 Alt Front Rack Lunge
40 Sit-ups

1 Working/1 Resting

Athletes must split each movement evenly, but can break it down however they want.

Friday, October 26th

A) 4 Rounds for Time: (12:00 Cap)
15/12 Calorie Row
10 DB Thruster

B) Find Heaviest Completed Complex: (18:00 Cap)

3 Clean Pulls
+
2 Hang Power Clean
+
3 Front Squat
+
1 Jerk

Thursday, October 25th

A1) L-Sit: (15:00 Cap)
3x:30

A2) Strict HSPU/Progression:
3xME

A3) Ring Dip/Box Dip:
3xME

B1) Freestanding HS Hold/against wall:
3x:30

B2) Parralette Shoot-Through:
3×10

B3) Strict Ring Pull-up/Ring Row
3×5-10
(15:00 Cap)

Wednesday, October 24th

A) Snatch: (18:00)
5 @ 70%
4 @ 80%
3 @ 85%
2 @ 90%
1 @ 95%

B) For Time: (12:00 Cap)
75 Du/150 SU
75 Goblet Squats (53/35)
75 DU/150 SU
75 KBS (53/35)
75 DU/150 SU

Tuesday, October 23rd

A) 4:00 EMOM:
4 Back Squat @ 65%
*1:00 Rest*
4:00 EMOM:
3 Back Squat @ 75%
*1:00 Rest*
4:00 EMOM:
2 Back Squat @ 80%

B) 12:00 AMRAP:
12 T2B
10 FR Alt Forward Lunge (95/65)
8 Bar Facing Burpee

Monday, October 22nd

A1) Weighted Strict Pull-up:
4xME

A2) Weighted Push-up:
4xME

15:00 Cap

B) “DT”
5 Rounds for Time: (15:00 Cap)
12 Deadlift
9 Hang Power Cleans
6 Push Jerks

(155/105)