Saturday 12/1

1) 2 Hang Power Clean + 2 Jerks x 5

2) Strict Press 3 x 4
Push Press 3 x 4

3) 12 min AMRAP
5 Bar Muscle-ups
150ft farmers carry (80/50s)
10 Push-ups on DBs
250/200m Row

4) With a partner for time:
P1 does full round then P2
Round 1:
15/10 Cal Bike
10 Burpee Box Overs (24/20)
20 Alt DB Snatch (50/35)
5 Burpee Box Overs
10/8 Cal Bike

Round 2:
20/14 Cal Bike
15 Burpee Box Overs
30 Alt DB Snatch
10 Burpee Box Overs
15/10 Cal Bike

Round 3:
25/18 Cal Bike
20 Burpee Box Jump Overs
40 Alt DB Snatch
15 Burpee Box Overs
20/14 Cal Bike

Friday 11/30

1) 7 Rounds
Snatch DL x 2 reps @ 110% or greater same across
- directly into 2 reps not TnG Snatch - build over the sets
rest 1:30 between

2) OHS 5 x 2

3) 10 min AMRAP
20 Wallballs (20/14)
10 Deadlifts (225/155)

4) 5 Rounds
Hip Thrusts x 10
Weighted GHR x 10
Weighted hollow rocks x 20

Thursday 11/29

1) Bench Press 6 x 2
-MB chest pass between sets x 8-10

2) For time:
10-1
Strict HSPU
Strict Pull-ups

Every 2:00 bike .2 miles

3) Back Squat 2 x 10

Wednesday 11/28

1) 5 mile bike ride:

every .5 miles do 5 unbroken power snatches (heavy as you can go for the 5s)

2) RDL 6 x 2

-6 x 4 depth jump between

3) For Time:

3 Rounds

75 Dubs

500/400m Row

25 Power Cleans (RD1 135/95, RD 2 115/75, RD 3 95/65)

4) 4 NFT

10 weighted GHR

:30 weighted plank

Tuesday 11/27

1) Every 90 seconds for 15 minutes
1 Hang Power Clean + 1 Clean
- begin each set with :12 L-sit

2)5 Rounds
10 DB Bench
2 Legless Rope Climbs
rest 2 minute

3) 14 min AMRAP
2 Rounds
20 Lunges
15 TTB
10 Box Overs (24/20)

3 Rounds
8 Double DB Squats (50s/35s)
4 Muscle-ups (8 Dips)

4) Finish off 35 muscle-ups for time
if you did 24 in the workout do 11 more as fast as possible

Monday 11/26

1) 1 Snatch with a 4 second pause below the knee + 1 Snatch x 6
- drop and reset after the pause rep

2) Snatch DL 5 x 3 @110%

3) Front Squat 6 x 2
-max height vertical jump x 3

4) 6 rounds for time of each- new round every 3 minutes
12/9Cal Bike
9 Bar Facing Burpees
6 Hang Power Snatch (135/95)

Saturday 11/24

1) Build to a heavy complex in 6-7 sets of
1 Cluster + 1 Power Clean and Jerk + 1 Clean and Jerk

2) Back Squat 3 x 5 (heavy)

3) 10 min AMRAP
4 Bar Muscle-ups
4 Power Clean and Jerk (155/105)
4 Box Jump overs (30/24)

4) Teams of 4 relay style
18 min AMRAP
12/9 Cal Bike
Suicide (5,10,15 yards)

Friday 11/23

1) Work to a heavy 5, 4 and 3 TnG Deadlift

2) 4 rounds for total reps
1 minute at each station
Cal Bike
KBS (55/35)
Burpees
Double Unders
Cal Row

rest 2 minutes between rounds

Thursday 11/22

1) "14.4"
14 min AMRAP
60/50 Cal Row
50 TTB
40 Wallballs
30 Power Cleans (135/95)
20 Muscle-ups

rest 7 minutes

2) "Rahoi"
12 min AMRAP
12 Box Jumps (24/20)
6 Thrusters (95/65)
6 Burpees over the bar

Wednesday 11/21

1) For time and load
4, 3 , 2  TnG Snatches
rest 1:30 repeat 2x

Example:
Round 1
75 for 4, 85 for 3, 95 for 2
Round 2
80 for 4, 90 for 3, 100 for 2
round 3
85 for 4 95 for 3, 104 for 2

2) RDL 2 x 3, 3 x 2
-Max distance broad jump x 5 after each set

3) For time:
4 Rounds:
60 Dubs
20 Alt DB Snatch (50/35)

rest 1 minute between rounds

After last rest immediately into
3 Rounds
30 Russian Twists (20/14)
15 No Push-up Burpees
15 SDHP (75/55)

Tuesday 11/20

1) Behind the neck Snatch Push Press 5 x 3

2) Bench Press 2 x 3, 3 x 2
- Dynamic push-ups x 5 after each set
- Bent over row Heavy x 10 to finish each round

3) For time:
Teams of 3
240 Cal Bike
270 Cal Row
300 GHDSU

4) In teams of 3: alternate sets for Max Muscle-ups in 10 minutes

Monday 11/19

1) 2 Clean Deadlifts (with a 2 second pause below the knee) + 1 Clean x 5

2) Clean + Hang Clean + Jerk x 5

3) Front Squat 2 x 3, 3 x 2 heavy
-seated box jumps x 5 after each set

4) 17 min Ladder
1 Round of Cindy
1 Power Snatch
1 Rd Cindy
2 Power Snatch

....

Saturday 11/17

1) 10 minutes to climb as high as possible 
1 Snatch + 1 Power Snatch 
start light 85-115/65-75 and add 5lbs every completed lift 

at the 10 minute mark 5 min AMRAP
of Squat snatches at your next weight

For example you climb to 165lbs in the 10 minutes add to 170 and AMRAP of snatches 

2) For Time:
6 Rounds
12/9 Cal Bike
9 Deadlifts (275/185)
6 Bar Muscle-ups 

3) WZA 6 & 7
10 minute window
2000/1750 Row for time
with the remaining time in 10 minutes 
Max Devils Press (50/35)

Friday 11/16

1) 5 Rounds (round every 3 minutes)
1 Legless Rope Climb
Then within the remaining time 3 sets of 2 TnG Cleans building each set

2) 1/4 Front Squat + 1 Front Squat x 5

3) For Time:
15 Cleans (165/115)
500m Row
10 Rope Climbs
500m Row
15 Cleans (165/115)

4) 4 Rounds
Underhand Bent over row x 8
Weighted GHR x 10
Double OH Walk x 160ft

Thursday 11/15

1) Bench Press 4 x 3
starting at last weeks max
immediately into 8 dynamic push-ups

2) 6 Rounds for max burpees to 6" target:
2 minute round
50 Double under (75 singles)
10 KB Box Step Overs (55/35) (24/20)
5 SOH (135/95)
-Max Burpees to 6" with remaining time

Wednesday 11/14

1) RDL 4 x 3
starting at last weeks max
-Immediately into 5 reps of Dead stop double KB Jump Deadlift

2) 14 Min AMRAP
30-20-10
Single DB Clean and Jerk (50/35) (split reps evenly between arms)- only 1 head needs to touch
20-20-20
TTB
10-20-30
Box Jumps (24/20)

Once you finish the set of 10-20-30 start over at 30 DB CJ

3) 5 Rounds:
1:30 round rest 1 minute between
5 Sandbag over shoulder (150/100)
Max meter row remaining time

Tuesday 11/13

1) Every 90 seconds for 15 minutes
1 Hang Power Clean + 1 Hang Clean
:10 second L-sit buy in each round

2) Cycle through the following for 15 minutes:

Strict C2B x 5-8

DB Hi-Pull x 6-8 per arm 

Double KB Bent over row x 8-10 (brief pause at the top)

Internal/External rotation x 15 per arm per direction

Light plate Lateral Raise x 10 

Hollow Rocks x 25

3) Two rounds if you dare:

21/15 Cal Bike

15 BFB

9 Thrusters (135/95)

15 BFB

21/15 Cal Bike

rest until the 10 minute mark and go again, if you want not necessary and class permitting 

Monday 11/12

1) Snatch + Low Hang Snatch + OHS

2) Front Squat 4 x 3 (starting at last weeks weight)
-Superset with Back Loaded Squat jumps (35%)

3) "Nate"
20 min AMRAP
2 Muscle ups
4 HSPU
8 KBS (70/55)

4) 100 Sit-ups with a twist
-every break perform 12 GHR

Saturday 11/10

1) Every minute for 5 minutes
3 Cleans + 1 Jerk
directly into 5 EMOM
2 Clean + 2 Jerks
directly into 5 EMOM
1 Clean + 3 Jerks
- go up and down as needed

2) From Capetown Fittest qualifier:
7 min AMRAP
5 TTB
4 C2B
3 Hang Squat Clean (155/105)
2 Front Squats (155/105)
1 Jerk (155/105)

3) With a partner:
3 Rounds- Each
30 Alt DB Snatch (50/35)
15 Burpee Box Jump Overs (24/20)

-Partners will alternate full rounds
While P1 is doing a round P2 Must row 400/300m

Friday 11/9

1) Snatch + OHS x 6-8 until you max out

2) Snatch DL 6 x 2 @105+%

3) 10 Rounds
5-8 Strict Pull-ups/Chin -ups alternate rounds
2 Turkish get-ups per arm

4) 6 Rounds
12 Pistols
4 Muscle-ups
200m Run

Thursday 11/8

1) Bench Press 6 x 2
-working to a max 2 with a 4 second pause

2) 17 Min AMRAP
50/40 Cal Row
10 Lateral Burpees over bar
40 Push Press (75/55)
10 Lateral Burpees
30 Front Squats (75/55)
10 Lateral Burpees
20 Hang Power Snatch (75/55)
10 Lateral Burpees
10 Hang Clusters (75/55)
10 Lateral Burpees

Wednesday 11/7

1) Strict Press 5 x 3
Bent over row 5 x 6

2) RDL 6 x 2
- working towards a max 2 reps with a 4 second pause

3) For Time:
400m Run
20 Deadlifts (255/165)
40 Hurdle Jumps (24/20)*
20 Deadlifts
400m Run

* If you knock over the PVC pipe run 100m Penalty run

Tuesday 11/6

1) Every 90 seconds for 15 minutes
1 Hang Power Snatch + 1 Hang Snatch
:10 second L-sit buy in each round

2) 6 min Ladder
1 Hang DB Clean and JErk per arm
20 Dubs
2 Hang DB clean and jerk per arm
20 dubs
(50/35)

rest 3 minutes

3) 6 min AMRAP
Renegade Rows (push-up + Row R + Row L) (35/20)
every minute open with 10 GHDSU

4) 4 rounds 1:15 of work 2:45 rest
5 sandbag over the shoulder (150/100)
Max Cal Bike in remaining time
- sell out

Monday 11/5

1) Clean + Low Hang Clean + Split Jerk x

2) Front Squat 6 x 2 with a 4 second pause building to a max
-Mix in Heavy Bent over rows

3) 4 Rounds for reps:
1 minute at each
KBS (55/35)
Wallballs (20/14)
Pull-ups

1 min rest between.  The order changes each round it will be on the board

4) 3 Rounds
Back Rack Walk x 120ft in 30ft segments @ 85-90% of max BS
Weighted GHR x 10