Tuesday 12/1

1) Every 2:00 for 14 minutes
5 Hang Power Cleans, start moderate to heavy and increase if you can

2) 50 HSPU for time
open with ME set of Strict

3) 2 rounds for time:
60 Double unders
30 KBS (55/35)
30 Wallballs (20/14)

everything must be unbroken, dubs go back to 0

4) Repeat
80 Cal row for time
rest 2 minutes
60 cal row for time
rest 1 min
40 cal row for time

Monday 11/30

1) 3 Position Snatch (hang, below knee, floor) x 7

2) Push press 3 x 3

3) For Time:
50 Strict Pull-ups

4) 12 min AMRAP
5 DL
4 FS
3 SOH
2 Squat Cleans
1 Power Snatch

start at 75/65 add 20/10# after each round

5) 5 rounds
12 GHDSU
18 Push-ups

Saturday 11/28

Not sure what kind of numbers we will have today 

We will lift first then we can figure out what we want to do as a group

1) OHS 4,3,2

2) Front Squat 4,3,2

3) Back Squat 4,3,2

pick up the next squat where you left off on the previous lift 

4) TBD

5) With a partner 

3:00 AMRAP

Straight leg raises switch every 10

Friday 11/27

If you are feeling 100% fresh you can attempt this solo, probably better off going partner

"Hotshots 19"
in teams of 2 for time:
6 rounds
30 Synchronized Squats
19 Power Cleans (135/95) split evenly
7 Strict (weighted after yesterday:) pull-ups each
400m Run together

Thursday 11/26

Happy Thanksgiving!!!!

For Time:
"The Gobbler" because it will chew you up

5 rounds
20 Wallballs (20/14)
20 Burpees

then

4 rounds
20 KBS (55/35)
200m Run

then

3 rounds
20 Pull-ups
20 Thrusters (95/65)

Wednesday 11/25

1) 2 Front Squats + 1 Split Jerk x 8 working towards a max

2) At a walking pace for 25 minutes
20 Cal Row
15 Banded Good mornings
12' Banded Side Steps L
12' Banded Side steps R
15 Hollow Rocks
Length of the gym burpee broad jumps

3) If space is available
Unbroken the length of the gym trying to find a max
1 Power Clean + 10' Front Rack Walk until you reach the other side
(stay tight in your core) should be 5-6 power cleans

Tuesday 11/24

1) This complex is for technique/speed/efficiency stay light 95/65 -115/75 somewhere around there

4 rounds
3 Snatch Grip DL + 3 Hang Snatch Hi-Pull + 3 Hang Power + 3 Hang Snatch + 3 Snatch Balance

After each round get on the rower and row 40 cal AFAP then rest as needed

2) 1 Snatch High Pull + 2 Snatch DL x 3 (100-105%), 1 Snatch Hi-Pull + 1 Snatch DL x 3 (105-110%)
-Do not Drop but reset before each lift

3) For Time:
5 Rounds
10 Deadlifts (225/155)
15 Push-ups
30 Double unders

Optional if you have time
4) 5 rounds NFT
8 DB Strict Press
8 Bent over row
8 GHR

Monday 11/23

1) Max Back Squat

2) "Jackie"
1000m Row
50 Thrusters (45/30)
30 Pull-ups

3) Work to a heavy but not max clean

4) Back off to about 80% of #3 and hit 30 reps for time.  Must do a minimum of 3 reps unbroken when you touch the barbell

Optional if you have time
5) 5 rounds NFT
7 Strict Pull-ups
10 Strict Dips
12 GHDSU

Saturday 11/21

Teams of 6 complete 5 rounds for time

30 Cal Row
30 DB Snatch (50/30)
30 Wallballs  (20/14)
15 Burpee Box Overs (24/20)

Friday 11/20

Good luck to all of you competing tomorrow at the Turkey Throwdown

Come in and work through the movements for tomorrow at an easy pace then stretch out and be ready to roll tomorrow.

1) Front Squat 6 x 4 working towards a max 4 with the last rep in each set pausing for 3 seconds

2) RDL 5 x 5 nothing crazy load the hamstrings keeping upper back tight (or sub bent over row 5 x 5 and GHR)

3) Snatch Grip Behind the neck strict press 3 x 10 - light weight

4) 9 min Ladder
3 Hang Power Cleans (135/95)
3 Box Jumps (24/20)
3 C2B
etc.

Thursday 11/19

1) For Time:
21-15-9
OHS (95/65)
GHDSU
4' Broad jump

2) 30-40 mins of slow steady state cardio

Wednesday 11/18

1) Deadlift 3 x 7 working towards a maximum 7 reps

2) Without snaking 3-4 sets Max effort weighted ring rows feet on box
-Try and use a weight that will allow you to get 8-12 reps
rest as needed between

3) For Time:
4 rounds
200m Run
25 KBS (70/55)
300/250m row

rest 2 mins between rounds

4) Immediately after you finish #3 you have a 7 minute clock
to establish a max
2 Power Snatch + 2 Snatch

Tuesday 11/17

At some point complete the class warm-up with the class today

1) Death by muscle-up
Min 1: 1
Min 2: 2
Min 3: 3
etc.
-climb as high as possible, minimum work required is 20 muscle-ups, if you fail before the round of 6 start over at 1 and repeat until you reach the minimum

2) For Time:
5 rounds
7 SOH (155/105)
35 Dubs
14 Burpees

3) For Time:
35-25-15 GHDSU
-3 legless rope climbs after each set

Monday 11/16

1) 2 Hang Cleans + 2 Split Jerks x 7 working towards a heavy complex

2) Back Squat 7 x 3 (80%)

3) 12 Min AMRAP
200m run
5 complexes of Power Clean + Front Squat + Front Racked Lunge L + FRL L (155/105)

4) NFT
25 Strict HSPU
25 Strict TTB
-when you break switch to the next movement

5) 4k row alternating between 250m hard 250m easy

Saturday 11/14

1) "Open Test"
20 min AMRAP
50 Wallballs
50 Double Unders
40 Box Jumps
40 TTB
30 C2B
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle Ups

2) 5 Rounds for time and reps
Max Rep BWT Bench Press
Max Strict Pull-ups
400m Run

3) 5 Rounds NFT
15 Weighted Sit-ups (feet on bench)
15 Banded Good mornings
:30 weighted side plank each side

Friday 11/13

1) Snatch 1 x 3, 1 x 2, 5 x 1 keep the weight medium/heavy not max

2) Clean and Jerk 1 x 3, 1 x 2, 5 x 1 same as above

3) Snatch Balance 3 x 2, 5 x 1

4) For Time:
13 Burpees
13 Bent over row (155/105)
13 Lateral Bar Hops
13 Back Squats
13 Lateral Bar Hops
13 Squat Cleans
13 Burpees
13 SOH
13 Lateral Bar Hops
13 SDHP
13 Lateral Bar Hops
13 Thrusters
13 Burpees

Thursday 11/12

See how you feel today maybe use it as a rest day if you are beat up

Or follow along with the accessory work with the class and then do the workout

Wednesday 11/11

1) EMOM for 7 minutes
3 Heavy Front Squats

2) "Three Wise Men"
"Jeremy"
4 min AMRAP
5 Hang Squat Snatches (135/95)
10 Burpees over barbell

rest 2 minutes

"Ben"
4 min AMRAP
10 Power Cleans (135/95)
20 Pull-ups

rest 2 minutes

"Beau"
4 min AMRAP
15 Box Jump overs (24/20)
30 Wallballs (20/14)

3) For Time:
Run the mile loop but make 3 trips around the circle before returning

Tuesday 11/10

1) Snatch Hi Pull 5 x 3 (100% or higher) dont drop but reset

2) Deadlift 10-8-6-4-2 unbroken reps- rest :30 between each set you pick the weight

3) 18 min Partner AMRAP
50 cal row
40 DB Snatch (70/40)
30 Pistols
20 HSPU
100 Double unders

split reps evenly

Monday 11/9

1) 3 position Clean (hi hang + Hang + floor) x 2 for max load this is 6 reps without dropping
Hi Hang + Hang + Floor + Hi Hang + Hang + Floor

2) Back Squat 4 x 1 (90%) 4 x 1 (95%)

3) For Time:
33 V-ups
33 OH Lunges (45/25)
33 Push-ups
33 KBS (70/55)
33 Pull-ups
33 Hang Cleans (75/55)

4) For time:
30 Cal row
25 GHDSU
20 SOH (135/95)
25 Cal row
20 GHDSU
15 SOH (165/115)
20 Cal row
15 GHDSU
10 SOH (185/125)

Saturday 11/7

1) 2 rep max of any of the following:
Hang Squat Snatch
Hang Squat Clean
SOH

2) EMOM Ladder of Burpee/Thruster (95/65)

3) For Time:
1000m row
30 C+J (155/105)
100 Dubs

you can also substitute either of the following if you choose

For Time:
30 cal row
25 HSPU
1:00 L-sit hold
25 Cal row
20 HSPU
:45 L-sit hold
20 Cal Row
15 HSPU
:30 L-sit hold

.com 11/3/15
7 rounds for time
7 Power Cleans (95/65)
7 Thrusters (95/65)
7 Bar Facing Burpees

Friday 11/6

Tomorrow is the last day we will dedicate to WZA qualifier.  IF you are not participating you will still do 1 of the first 3 work outs Your choice on the max.  # 7 the thruster and burpee and #9 the row CJ

1) Back Squat 10 x 1 (90-92.5%) slightly heavier than 2 weeks ago

2) EMOM for 12 min
Even: 5 TnG Push Jerks- climbing in weight
ODD: every :20 for the full minute 1 shuttle sprint (5/10/5 yards)

3) For Time:
800m Run
5 rounds
12 Pull-ups
12 Box Jump overs (24/20)
800m Run

4) Snatch Grip Deadlift 2 x 5, 2 x 4, 2 x 3, 2 x 2 not touch and go but hold on for the descent
climbing in load for every set as long as you can maintain tight torso

Thursday 11/5

1) For Time:
1000m row
50 GHDSU
100 Double unders
50 Russian Twists (20/14)

2) For Time of each:
Row 80 cal, rest 2 mins Row 60 cal, rest 1 min, Row 40 cal

Wednesday 11/4

1) Front Racked Lunges 4 x 8 reps each leg climbing weight

2) 20 min AMRAP
13 OHS (115/75)
1 Legless Rope climb
1 Regular Rope Climb
17 Push-ups
100 yards (50 out and 50 back) sled push or drag
-Men 1 45# on rogue, females empty rogue. Men drag 2 45# women 2 25# + 1 10#

3) 5 rounds NFT
10 GHR
10 Strict Pull-ups

Tuesday 11/3

1) 3 TnG Power Snatch within 4 sets get to a heavy 3 reps then and then hit 3 more sets

2) 4 rounds NFT
RDL x 5
Scap retraction ring rows x 8
Seated L-sit raises x 12

3) For Time:
Buy in- 15 burpee broad jumps (4')
2 Rounds
40 Russian KBS (55/35)
400m Run
Cash out-15 burpee broad jumps (4')

can you go sub 8?


4) 4 mins max rep HSPU
first 2 mins strict last 2 minutes kipping

Monday 11/2

1) 2 reps of 2 second pause (below knee)  Clean+Jerk  6-8 sets

2) Back Squat 6 x 5 (75%)

3) 10 min AMRAP
10 TTB
15 Wallballs (20/14)
-start every minute with 5 box jumps (24/20)

4) 4 rounds NFT
10 Strict Pull-ups
:30 Single arm OH DB walk 8' forward/backwards
:30 Single arm OH DB walk 8' forward/backwards

-for the OH DB lock it out overhead and walk forward 2 mats then walk backwards 2 mats for :30 then switch