Saturday 11/2

20.4

Friday 11/1

1) Power Snatch + Snatch waves
20 min EMOM
min 0-4 build each minute
5-9 start back at slightly above the previous starting weight and build
etc.

Make 5lb jumps every minute

Example 135,140,145,150,155 minutes 0-4
145,150,155,160,165 minutes 5-9
155,160,165,170,175 minutes 10-14

2) Snatch grip Deadlifts 5 x 2 @ 115%

3) 14 min AMRAP
50 Dubs
15 GHDSU
10 Renegade Rows (50s/35s) (push-up + Row R+ Row L=1)

Thursday 10/31

1) "Baby Firefly"

With a partner

For time:

40-40-40-40-40

KBS (55/35)

60-50-40-30-20

WBS (20/14)

40-40-40-40-40

Cal Row

20-30-40-50-60

Burpees 

Wednesday 10/30

1) Push Press 4 x 8

2) 5 Rounds
25 Air Squats
10 HSPU
5 Muscle-ups
4 Power Cleans (205/135)

3) 4 Rounds
25 GHDSU
160ft farmers carry (90/70s)

Tuesday 10/29

1) 10 min EMOM
3 TnG Power Cleans

2) Deadstop deadlifts 5 x 5 (heavy)

3) 15 min Ladder
2 TTB
1 Devils Press (50/35)
200m Run
4 TTB
2 Devils Press
200m Run
6
3....

Monday 10/28

1) 2 Hang Snatch (drop) + 2 Snatch x 5

2) Back Squat 8 x 1 (@90%) with 1 sec pause

3) 8 x 5 weighted pull-ups

4) Teams of 3
24 Min AMRAP
12/8 Cal Bike
4 Thrusters (135/95)
2 Rope Climbs

1 person works while the others rest

Saturday 10/26

20.3

Friday 10/25

1) Power Snatch 5 x 3

2) Snatch Grip DL 5 x 5
- dead stop (@110%)

3) 10 min EMOM
1 Rope Climb + 8-10 HSPU

4) 16 min AMRAP
200m run
20 Hang DB Clean and Jerks (50/35) (10/10)
12 TTB

Thursday 10/24

1) Split Lunges 5 x 6 each leg (heavy)

2) Bent over row 4 x 15 

3) Sled push intervals 
:20 on max distance 
rest 1:00 
x 10 

make it a weight you can move for the whole :20 

Wednesday 10/23

1) Bench Press 4 x 7

2) From Chris Spealler

20 min AMRAP
2 Rounds of Cindy
1 Round of DT

Cindy is 5 pull-ups, 10 push-ups, 15 Air Squats
DT is 12 Deadlifts, 9 Hang Power Clean, 6 Push Jerks (155/105)

Tuesday 10/22

1) Hang Snatch 5 x 3

2) Back Squat 4 x 2 (@80% 2 sec pause)

3) For Time:
500/400m row

27-21-15-9
Goblet Squats
KBS
(55/35)

500/400m row

4) For Time:
3 Rounds
30 GHDSU
8 Muscle-ups
6 sandbag over the shoulder (150/100)

Monday 10/21

1) 10 min EMOM
1 Power Clean and Jerk (@85%)

2) Clean Deadlifts 5 x 5 @115%

3) weighted Pull-ups 5 x 8

4) Climb as high as possible in 18 minutes
25/18 Cals (Bike or Row, try and alternate)
25 Burpees over the bar
25 SOH (95/65)

25/18 Cals
25 Burpees
25 SOH (115/75)

Continue in this fashion adding weight along the way (135/95) (155/105) (175/115) (195/125)....

Saturday 10/19

20.2

Friday 10/18

1) Hang Clean 4 x 3, 4 x 2, 4 x 1

2) Heavy DB Bent over row 3 x 12 per arm

3) 16 min AMRAP
75 Dubs
15 TTB
10 Front Squats (135/95)
3 Rope Climbs

Thursday 10/17

1) RDL 5 x 6

2) 15-12-9-6
Devils Press (50s/35s)
After each set
20 Box Jumps (24/20)
200m Run

Wednesday 10/16

1) Split Lunges 5 x 5 each leg (heavy)

2) Push Press 4 x 6

3) 5x 3 minutes of work, 1 minute rest
30 Double unders
20 Single Arm KB OHS (55/35)
12 Pull-ups
10 HSPU

Tuesday 10/15

1) 15 minute Ladder
25 GHDSU
5 Power Clean and Jerks (building each set)

(target is 5-6 rounds, so make jumps accordingly)

2) Clean grip Deadlift 5 x 5 @ 110%

3) 9 min AMRAP
30/24 Cal Row
25 Bar Facing burpees
20 Deadlifts (225/155)

rest 3 minutes

6 min AMRAP
15 Bar Facing burpees
10 Power Cleans (135/95)

Monday 10/14

1) 10 min EMOM
1 Snatch (85%)

2) Back Squat 3 x 3 (70% 4 second pause)

3) 10 Legless Rope Climbs (legless up and down)

4) For Time:
100 Air Squat
80 Alt DB Snatch (50/35)
60 Pull-ups
40 Goblet Lunges (50/35)
20/14 Cal Bike

Saturday 10/12

Open 20.1

Friday 10/11

1) Hang Snatch 5 x 2
-1st rep pause 2 seconds above the knee, 2nd rep 1 second pause

2) Weighted pull-ups 5 x 8

3) 5 Rounds
10/7 Cal Bike
10 Double DB Squats (40s/30s)
10 GI Janes

rest 1 minute between rounds

4) Unbalanced farmers carry:
2 rounds
160feet R hand holding (90/70) L hand holding (70/55)
160ft L hand holding (90/70) R hand holding (70/55)

rest and then switch order of hand holding heavier

Thursday 10/10

1) Power Clean 5 x 4

2) 1000/800m Row
50 DB Power Cleans (40s/30s)
100 Sit-ups
50 Alt DB Snatch (50/35)

Wednesday 10/9

1) Split Lunges 5 x 5 each leg (heavy)

2) Bent over row 5 x 8 (heavy)

3) For total time:
3 Rounds
75 Double unders (150 Singles)
25 Air Squats

rest 2 minutes

400m run

rest 2 minutes

3 Rounds
10 OHS (135/95) (modify to thrusters if you want to keep the weight
5 Muscle-ups (8 GI Janes)

rest 2 minutes

400m Run

Tuesday 10/8

1) Power Snatch 5 x 3

2) Bench press 4 x 6

3) For time:
27-21-15-9
TTB
18-18-18-18
KBS (55/35)
9-15-21-27
Burpees

Monday 10/7

1) 10 min EMOM:
1 Clean and Jerk (@85%)

2) Back Squat 3 x 4 (60% 6 sec pauses)

3) For total complexes:
Five 2 minute rounds:
25 Wallball (20/14)
With remaining time in the 2 minutes complete as many unbroken complexes as possible
3 Power Cleans
2 Hang Squat Cleans
1 SOH (175/120)

1 minute rest between rounds

4) For max reps:
6 minutes:
60 GHDSU
remaining time max sandbag over the shoulder (150/100)