Saturday 11/3

1) 5 two minute rounds to climb as high as possible
3 Snatch (not TnG)

Pick a starting weight for example 95/65
every completed set of 3 add 10/5 lbs

95-105-115 etc.

After the 2 minutes is up rest 1 minute.

Start the next wave 10lbs heavier than the previous one.

So round 2 would be 105/75 and then increase by 10 lbs

last two rounds only 2 snatches per weight

2) For time:
1000m Row
then
21-15-9
OHS (95/65)
TTB

3) For time: With a partner
100 Cal Bike
50 Power Cleans (155/105)
50 Bar Muscle-ups
50 Clean and Jerks (115/75)
100 Cal Bike

November 11/2

1) Bench Press 6 x 2
- 4 second isometric hold

2) For time:
10-1
DB Deadlifts (90s/70s)
DB Bench (70s/50s)
DB Hang Clean (50s/35s)
- 2 rope climbs to start each round

November 11/1

1) Deficit Deadlifts
4 x 4 at a 2-4" deficit

-Accumualte 50 Banded internal and external rotations per side

2) 10 Minute Up Ladder:

2-4-6-8...

TTB

SDHP (75/55)

Box Jumps (24/20)

3) 4 Rounds:

.5 Mile Bike

160ft farmers carry heavy

Wednesday 10/31

1) Front Squat 7 x 2
-4 second hold in the bottom up 10-20# from last week

2) Michael Myers"
 7 Rounds for survival with a partner:
13 Thrusters (95/65)
19/14 Cal Bike
31 Bar Facing Burpees

This will be a 7 act horror movie.  As the movie goes on the chances of survival get harder.
Round 1 you have 4:30 to complete the work
Round 2 you have 4:15
Round 3 you have 4:00
Round 4 you have 3:45
Round 5 you have 3:30
Round 6 you have 3:15
Round 7 you have 3:00

When you finish the 31st burpee you can rest until the next round starts.  Split the work however you like, work together

Tuesday 10/30

1) 2 Hang Snatch drop + 2 Snatch x 5

2) Cycle Through the following with a partner for 15 minutes:
8 DB Bent over row per arm Heavy
10 Partner GHR or just GHR
12 MB foot toss each - For this place a MB between your feet and with a slight jump kick both feet up to try and pass the MB to your partner

3) 3 Rounds:
3 Rope Climbs
9 Single KB SOH (55/35) R arm
15 KTE
9 Single KB SOH (55/35) L arm
75 Double Unders (150 Singles)

Monday 10/29

1) Power Clean + Low Hang Power + Split Jerk x 6

2) RDL 7 x 2
- 4 second pause in the bottom up by 10-25#

3) 14 min AMRAP
10-8-6-4-2
Power Clean (165/115)
200m Run after each set

Start over at 10 after you finish the set of 2

4) 5 Rounds:
20 GHDSU
15 Kipping HSPU

Saturday 10/27

1) Max 2 Cleans + 1 Jerk

2) Front Squat weight #1 4 x 5

3) For time:
21-15-9
Squat Clean (115/75)
C2B

4) For Time:
3 Rounds
21-15-9
Power Snatch (95/65)
Burpee Box Jump Overs

Friday 10/26

1) EMOM x 12
Snatch Hi-Pull + Hang Power + Snatch

2) Snatch DL 5 x 3 >105%

3) 15 min AMRAP with a partner
30/20 Cal Bike switched 30/24 Cal Row
40 Alt DB Sntach
30 Double KB Lunges (55s/35s)
40 No Push-up burpee double jump over KBs

4) 3 Rounds:
:20-30 Hollow GHD Hold + 10-15 GHDSU
Double KB front rack walk up and back AHAP
15 Strict Dips

Thursday 10/25

1) Bench Press 5 x 3
- 3 second pause above the chest

2) For Time:
10-1 Strict Pull-ups
After each set of pull-ups-
1 Unbroken complex of:
1 Power Clean + Hang Clean + FS + 2 SOH

rest 1 minute between rounds

Complex weight goes up every round: (135/105) and add 10/5lbs every round

Wednesday 10/24

1) 5 rounds:
1 min Cal Bike
1 min rest
1 min Cal Row
1 min Rest

the minutes should be around 85% effort and close in cal total each time

2) RDL 5 x 3 with a 3 second pause in the bottom- up 10-20lbs from last week

3) "Dork"
6 Rounds
60 Dubs
30 KBS (55/35)
15 Burpees

Tuesday 10/23

1) Hang Snatch + Power Snatch x 6

2) Snatch Hi-pull 5 x 2
97.5% x 2, 100% x 2, 100%+ x 1

3) 55 Strict HSPU in as few sets a possible, don't worry about time so much

4) For Time:
3 Rounds
20 Single DB Clean and jerks (10/10)
400m Run

RD 1 50/35 RD2 60/40 RD 3 70/50

Monday 10/22

1) Hang Clean + Low Hang Clean + Push Jerk + Split Jerk x 5

2) Front Squat 5 x 3 - 3 second pause in the bottom
-2 cut rope rope climbs between sets

3) 15 min AMRAP
50/40 Cal Row
40 Wallballs (2014)
30 TTB
20 Box Jump Overs (24/20)
10 Bar MU

4)  4 rounds
Back Squat Hold @ 110% or greater
:15-:25 seconds
HS Walk x 50 feet 25 out 25 back

Saturday 10/20

1) 15 Minutes Climb as high as possible:
3 Snatches (start at 95/65) and add 5 lbs every completed 3 reps

2) Alt EMOM: 12 minutes
1- 20/15 Cal Row- push the intensity on this goal is sub :45
2- 6 Muscle-ups (choice of ring or bar)
3- rest

Directly into
3) ALT EMOM: 12 minutes
1- 15/12 Cal Bike- push the intensity goal is sub :40 every round
2- 6 OHS (165/115)
3- rest

4) For Time:
30 HSPU
40 Dips
60 Burpees

:30 on :30 off until completion

Friday 10/19

1) EMOM x 12
Hang Power Clean + Power Clean + Jerk
- start moderate and build

2) Deadlift 4 x 5 building towards a heavy 5

3) For Time:
200m Run
2 Rounds
7 Deadlifts (80% of above)
12 Box Jumps (24/20)
400m Run
3 Rounds
5 Deadlifts
9 Box Jumps
600m Run


4) 3 Rounds:
:20-30 Hollow GHD Hold + 10-15 GHDSU
Double KB front rack walk up and back AHAP
10 Strict Ring Pull-ups

Thursday 10/18

1) Bench Press 5 x 3
- 3 second pause above chest

2) 5 Min AMRAP
2 Rope Climbs
5 HSPU
7 Double DB Squats(50s/35s)

rest 3 minutes

5 Min AMRAP
3 Muscle-ups
6 Dips
9 Goblet Squats (55/35)

rest 3 minutes

5 min AMRAP
4 Pull-ups
8 Push-ups
16 Air Squats

Wednesday 10/17

1) 5 min Bike for cals
rest 2 mins
4 min bike for cals
rest 1:30
3 min bike for cals
rest 1:00
2 min bike for cals
rest :30
1 Min bike for cals

2) RDL 5 x 3
with a 3 second pause in the bottom

3) For time with a partner
14 Alt Power snatch (155/105)

then 4 rounds each
50 Dubs
15 KBS (70/55)
--partner holds a v-sit for reps to count--

14 Alt Power Snatch (155/105)

4) 21 Guns
2-4 sets

Monday 10/15

1) Clean + Hang Clean + Push Jerk + Split Jerk x 5

2) Front Squat 5 x 3 with a 3 second pause in the bottom
-start back at week 1 Front squat weight and see how it feels going up towards week 2s weight

3) 10 legless rope climbs as quick as possible

4) 16 min AMRAP
20 Wallballs (20/14)
200m Run
20 KB Clean and Jerks (55/35) (10/10)

Tuesday 10/16

1) Every 1:15 for 10
2 Hang Power Snatch + 2 Hang Snatch

2) Snatch Hi-Pull 4 x 2 @102.5%

3) 50 Strict HSPU in as few sets as possible. dont worry about time as much

4) 7 Rounds for total reps
1 min Max Cal
1 Min Max GI Jane
1 Min rest

Saturday 10/13

1) Power Clean + 2 Jerks x 6 building

2) 10 minute EMOM
Even: 5 Power Clean and Jerks HEAVY
ODD: 5 Muscle-ups

3) 21-15-9
Double Db Thrusters (50s/35s)
4-3-2
Rope Climbs

4) For Time:
4 Rounds
15 TTB
4 sandbag over the shoulder (150/100)
4 Sandbag Squats (150/100)

Friday 10/12

1) Every :20 for 1 Hang Snatch
rest as needed between sets of weight x 8

2) Deadlift 5 x 3 heavy

3) "Two Face"
For Time:
34 Rounds
100m Run
2 Deadlifts (185/125)
4 Bar Facing Burpees

Thursday 10/11

1) Bench Press 5 x 5 with a 3 second negative

2) "Nasty Girls"
3 Rounds
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

Wednesday 10/10

1) RDL 5 x 5
with a 3 second negative working towards a max

2) 5 Rounds for max calories
2 minute rounds
40 Dubs
20 KBS (55/35)
- Max Cal row

rest 2 minutes

3) 4 Rounds
Round 1 and 2
12-15 GHR
Sandbag carry up and back
Round 3 and 4
12-15 GHR
Back Rack Walk up and back (heavy)

Monday 10/8

1) 2 Unbroken Hang Snatch + Snatch + OHS x 5
-2 hang snatches drop reset and then Snatch + OHS

2) Front Squat 5 x 5 with a 3 second negative working towards a max 5

3) 60 Strict Pull-ups
15 Right hand over left hand under
15 switched
15 Chin ups
15 Pull-ups

4) For Number of reps and time for the last 400m (score the time on the clock when you finish)

From 0-8 minutes
Run 800m
Then with remaining time climb as high as possible in weight
3 Rep Hang Clean (115/85)
-after every 3 reps add 10/5#
8-15 Minutes
Run 600m
With remaining time continue your hang clean climb

At 15:00 run 400m for time

Tuesday 10/9

1) Clean Pull + Hang Power Clean + Below the knee Hang Power Clean x 5

2) 5 Sets:
Strict Press x 8,8, 6,6 ,4
Farmers carry x 160ft
:45 Plank

1:30 minute rest between each round

3) 11 min Ladder
1 Push Press (115/75)
1 TTB
1 Box Jump (24/20)
2 PP
2 TTB
2 BJ

etc. 

4) 50, 40, 30, 20, 10 cal bike
- 2 minute rest across. 

Up the intensity on each set, focus on your RPMs

Saturday 10/6

1) 12 min AMRAP:

8 HSPU

4 Muscle-ups 

4 Sandbag Over Shoulder 

2) WZA #2 and #3

0-3 minutes 

Max rep Clean and Jerk (165/115)

3-5 minutes rest

5-8 Minutes 

Max Clean and jerk

3) WZA #1

For Time

150 Dubs

60 Wallballs

30 C2B

150 Dubs 

Friday 10/5

1) Every :30 for 6 minutes
1 Power Snatch + Hang Snatch

2) At 10 minutes 5 minute EMOM:
3 OHS Building

3) 12 min AMRAP
1 Rope Climb
200m Run
3 Power Snatch (155/105)

4) 4 Rounds
GHR x 12
Strict Ring Chin-ups x 8-12

Thursday 10/4

1) Bench Press
4 x 5 with a 5 second negative
-try to increase 5-10# from last week

Accumulate:
40 seated Hammer Curls (per arm)
50 Bent over scapular retractions with a 1 second pause at the top

2) 2 Rounds for reps:
1:30 minute at each station

Push-ups
Cal Bike
Abmat Sit-ups
Renegade Rows (35s/20s)
DB Hang Cleans (35s/20s)

No rest between rounds