Saturday 12/7

1) 10-1
Deadlifts (275/185)
Bench Press (185/125)
Snatch (135/95)

2) 5 sets:
1 Legless Rope climb
+ 1 Rope Climb

rest as needed

3) 3 Rounds
1 min at each for max reps
Pull-ups
Box Jumps (24/20)
DBS (50/35)
Cal Bike
Burpees

1 min rest between

Saturday 11/30

1) Snatch ladder
10-9-8-7...1 reps
for load and time

pick the loading on each but you must do 10 full snatches before moving up in weight and completing the 9,  you have 18 minutes

2) 3 Rounds: For rounds and TTB
each round is 3 minutes in length. The first minute is 1 min Max effort TTB
then minutes 2 and 3 is AMRAP
5 Deadlifts (225/155)
6 Bar facing burpees

rest 2 minutes

3) 16 min AMRAP
15 KBS (55/35)
12 GHDSU
9 Box Jumps

Every 4 minutes 20/14 Cal Bike

11/25-11/29

1a) 15 min EMOM
Hang Clean + Clean (increase weight every 3 minutes)
1b) Clean grip DL 5 x 4 @ 95, 100,105, 110, 115%

2) Power Snatch 10 x 2 start at 75% and try to get to 90-95% no TnG

3) From the Floor Push Press 6 x 5

4) 20 min ALT EMOM with a vest
1- 6-8 Pull-ups
2- 10-15 Push-ups

5) 10 rounds every 2 minutes
12/8 Cal Bike (sprint)
3 Power Clean and Jerks (increase weight as you go)

6) Front Squat 10 x 3 heavy

7) 2 Rounds 
9 Bar MU
9 OHS (185/125)
15 C2B
15 OHS (135/95)
21 Pull-ups
21 OHS (95/65)

Saturday 11/23

1) 10 sets 2 front squat + 1 jerk

2) Every 2 minutes for 20 minutes-
For load and as fast as possible
1 Clean and Jerk
2 Muscle-ups
4 Bar Facing burpees

increase weight on the clean and jerk every round

3) With a partner complete the following
100 Devils Press (50/35)
200 TTB
200 Cal Bike

1 person is always doing Devils Press
The other person can rotate back and forth between the TTB and Bike

11/18-11/21

Moving forward I will be posting accessory work for the week.  You can pick and choose as much or as little as you can fit into your schedule.  Saturdays will still be programmed

1a) 15 min EMOM
Hang Snatch + Snatch (increase weight every 3 minutes)
1b) Snatch grip DL 5 x 4 @ 95, 100,105, 110, 115%

2) Power Clean and Jerk 10 x 2 start at 75% and try to get to 90-95% no TnG

3) From the Floor Push Press 5 x 6

4) 20 min ALT emom
1- 20/16 Cal Row
2- 10 Strict HSPU (switch to kipping when needed)

5) 20 min ALT EMOM
1-15/10 Cal Bike
2- 10 Strict Pull-ups

6) Back Squat 10 x 3 heavy

7) 3 Rounds
100 Dubs
7 Muscle-ups
10 Sand bag over the shoulder

Saturday 11/9

20.5

Friday 11/8

 1) Power Clean + Clean waves20 min EMOMmin 0-4 build each minute5-9 start back at slightly above the previous starting weight and buildetc.

Make 10lb jumps every minuteExample 135,145,155,165,175 minutes 0-4145,155,165,175,185 minutes 5-9155,165,175,185,195 minutes 10-14

2) 5 sets:
2 Legless Rope Climbs (no feet up or down, you can go half way if you are more comfortable)
10 Ring Roll-outs directly into :30 plank hold

3) 4 Rounds
150m Farmers Carry (55/35)
25 Burpees

Thursday 11/7

1) Cycle through the following for 15 minutes
KB (farmers hold) or barbell Bulgarian Split Deadlifts x 6-8 per side
12 High Knee Banded Lateral Steps (direction)
15 Banded Adduction (side)

2) 20 min AMRAP
100 Double Unders (200 singles)
50 Air Squats
40 DB Snatch (50/35)
30 TTB
20 Box Jump Overs (24/20)
10 Muscle-ups

Wednesday 11/6

1) 3 Rounds
25 GHDSU
160foot sandbag bear hug walk
50 foot HS walk

2) Cycle through the following for 15 minutes
Single arm DB Strict Press 1 x 8 (side) 2 x 6( side) 2 x 4 (side) *
-between each set
15 underhand pull aparts
15 MB Weighted lying leg raises 

*For these the non moving arm will hold a DB overhead, alternate arms
Example: Seated with DB in front rack Press R arm (hold) Press L arm (hold) bring down R arm and press (hold) etc.

3) For total Russian Twists and GI Janes
Two 4 minute rounds for max Russian Twists
25/16 Cal Bike
20 SDHP (95/65)
Max MB Russian Twists with remaining time

No rest between each round

Then Rest 2 minutes and move on to

Two 4 minute rounds for max GI Janes
25/18 Cal Row
20 Push Press (95/65)
Max GI Janes in remaining time

No rest between each round

Tuesday 11/5

1) 10 min EMOM
2 Hang Cleans (around 80%)

2) Clean Pulls 5 x 4 (110%)

3) 20 min AMRAP
400m Run
3 Rope Climbs (2 or 1 RC, or 9 strict Chin-ups)
9 Deadlifts *
3 Front Squats *

*Barbell weight goes up each round
 (165/115) (185/125) (205/135) (225/145) (255/165) (275/185)

Monday 11/4

1) 2 Power Snatch + 2 OHS x 5

2) 15-18 Minutes cycle through the following
6" step back elevated goblet or farmers lunges x 6-8 per side
Single Arm Ring Rows x 8-10 per side
:10 Hollow Hold + :20 ME Hollow Rocks + :10 Hollow Hold

3) 14 Min AMRAP
30 Wallballs (20/14)
25 Push-ups
20 Hang Power Snatch (115/75)