12-06-19

Squat Snatch
5@50%
4@60%
3@70%
2@80/85%
1@90%

Metcon – For Time:
40 Wallballs  20/14
200m Run
30 Wallballs  
400m Run
20 Wallballs
600m Run
10 Wallballs

12-5-19

Deadlifts
8@45%
5@55/65/75/80/85%

“Jack”
20′ AMRAP
10 Pushpress  115/75
10 American KB Swing  53/35
10 Box Jumps  24/20

12-4-19

Power Clean
5@50/55%
4@60/65%
3@70/75%

Metcon
On 14′ Clock:
Row 2000m for Time
then
Heaviest Clean Possible

12-3-19

Backsquats
8@45%
5@55/65%
3@75/85%
3@90%

Metcon – 10′ Cap
30 Burpee Box Jumps  30/24
60 Abmat Situps

Floor Seated DB Press
Strict Ring Rows
5 Sets . 8 reps

12-2-19

Metcon:
6′ AMRAP
4 Snatch  95/65
8 TTB
100m Run
REST 2′ 
6′ AMRAP
4 CNJ
8 HR Pushups
100m Run
REST 2′ 
6′ AMRAP
4 Snatch 
8 HR Pushups
100m Run
REST 2′
6′ AMRAP
4 CNJ
8 TTB
100m Run

11-29-19

High Hang Squat Snatch
5@50%
4@60%
3@70%
2@80/85%
1@90%

15′ AMRAP – Team of 2/3
50 KB Russian  70/53
50 TTB
5 Rounds:  10 Hang Cleans + 50m Run

11-28-19

20′ AMRAP – Team of 3/4
100 Wallballs
30/25 Cal Row
100 SDHP
30/25 Cal Row
100 Gobbler Squats
30/25 Row
200m Team Run with Wallball and KB

11-27-19

NFT
15-13-11-9-7-5-3
Close Grip Bench – Add Weight Each Round
6 DB Row / Side
10 Straight Leg Sit Ups

For Time
300 DU
E2MO2M:  10 Burpees

11-26-19

Squat Clean & Jerk
5@50%
4@60/65%
3@70/75%
2@80%

Complex:
In 5′ find heaviest possible
2 Clean + 2 Jerk
*Start with Empty Bar

Metcon:
8-6-4-2
Clean
2-4-6-8
Shoulder to Overhead
*100m Run After Each STO set
RX:  185/125

11-25-19

Backsquats
8@45%
5@55/65/75%
3@80/85%

Metcon:
15-12-9
HSPU
21-15-9
TTB
30-20-10
Jumping Backsquats  45/35