Friday, November 10th

A) Front Squat
5×2 @ 90%

B) SEAN
10 Rounds For Time:
-11 C2B pull-ups
-22 Front Squats @ (75/55)

16 Min Time Cap


Thursday, November 9th

A1) KB Reverse Lunges 4×12 (6 p/leg)
A2) SL RDL 4×12 (6 p/leg)

B1) Ring Dips 4×8-12
B2) Chin-ups 4×8-12

C) For TIme:
-50 KB Swings (70/53)
-40 Goblet Squats (70/53)
-30 KB Snatches (70/53) alternating


Wednesday, November 8th

A) Back Squat
3×3 @90%
2×3 95-100% of 1RM

B) 16 Min EMOM
1-30 Sec on Rower or Bike @ 80-90% effort
2- 30 Sec Wall Ball Shots (20/14)
3- 30 Sec Max Kipping Pull-ups
4- 30 Sec Max DU/ SUs


Tuesday, November 7th

A) Strict Press 3×5 @ 75-80% of 1RM
B) Push Press 3×5 @ 80-85% of 5RM

C) 7 Min AMRAP
Ascending Reps
-3 Thrusters(95/65)
-3 Box Jumps(24/20)
-6 Thruster(95/65)
-6 Box Jumps
etc…

D) 3 Rounds for Quality:
-30-40 Sec Hollow Hold
-15 Push-ups
-30-40 Sec Handstand Hold


Monday, November 6th

A) Squat Snatch
1,1,1,1,1

B) 15 Min AMRAP
-2 Min Bike/Row/Run
-10 Power Snatches (95/65)
-10 T2B/K2C


Monday, October 29th

A) Power Clean
Barbell Cycling
8 Min EMOM:
-30 Seconds of unbroken power cleans
*Start at a light weight and build each minute

B) 8 Min EMOM
1 Power Clean
+
2 Split Jerks
-perform @ 80-85% of 1RM Jerk

C1) Barbell Reverse Lunges 4×12 (6p/leg)
C2) Push Press (8-10 Reps @ Lunge weight)


Saturday, October 28th

A) Build to a heavy 3 Rep Thruster in 15 Minutes

B) Open Workout 14.4
14 minute AMRAP
60 Calories on Rower
50 Toes to Bar
40 Wallballs
30 Power Cleans (135/95)
20 Muscle-ups (if no MU sub 20 Pull-ups and 20 HR push-ups)


Friday, October 27th

A) Deadlift
7 Min EMOM
*Building to a heavy set of 3

B) In Pairs,
Accumulate as many rounds as possible in 18 Minutes

1 Working, 1 Resting
Each partner completes a full round and then switches

-15/12 Cals on the rower
-9 Shoulder to OH (95/65)
-9 Burpee Box Jump Overs


Thursday, October 26th

A1) Front Squats
4×8 @ 65% of 3RM
A2) Ring Push-ups
4×8-12 Reps

B) 3 Sets:
-Hollow Ring Holds 20-30 Secs
-Glute Ham Raises 8-15 Reps
(*Have a partner hold at the ankles, slowly lower yourself down from a kneeling position)
-Strict T2B/K2C 6-12 Reps
(*Absolutely no Kip)

C) 12 Min AMRAP
-15 KB Swings (70/53)
-15 Burpees
-15 Goblet Squats (70/53)


Wednesday, October 25th

A) Push Jerk EMOM (from the rack)
6 Min EMOM:
5 @ 80% of 1RM

-Rest 2 Min-

B) Push Press EMOM
5 Min EMOM:
5 @ 80% of 5RM

*Adjust weight during 2 min Rest

B)15 min EMOM
1st – 40 sec Shuttle Runs
2nd – 12 T2B/K2C
3rd – 12 Power Snatch 75/55
(Pick a weight you can go unbroken for at least the first 2 rounds of the snatches)