11-22-19

Power Snatch
5@50%
4@60/65%
3@70/75%
2@80%

Metcon:
15′ AMRAP
5 Hang Power Cleans
25 Abmat Situps
1 Lap Farmers Carry
5 Goblet Squats

11-21-19

Skill:
5 x 10 reps
DB Incline Press
DB Row
DB Pullover

Metcon:
Alternating EMOM x 5 Rounds
10 DB Thrusters Rt Arm  50/35
:30 Max Burpees / :30 Rest
10 DB Thrusters L Arm
:30 DU / :30 Rest

11-20-19

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

Metcon:
5-4-3-2-1
Power Clean
Front Squat
Shoulder to Overhead

11-19-19

Strict Press
8@45%
5@55/65%
3@75/85%
1@95%

Metcon:
8′ AMRAP
5 TTB
5 Burpees
50′ Walking Lunges
Rest 2′
8′ AMRAP
5 Pullups
10 Pushups
15 Squats

11-18-19

“Jerry”
1 mile Run
2000m Row
1 mile Run
In remainder of 40′, find 1RM Snatch

11-15-19

Deadlifts
8@45%
5@55/65%
3@75/85%
1@90%

Metcon:
10 RFT
4 Pullups
12 Wallballs
10/8 Cal Row

11-14-19

Metcon:
0:00-7:00 AMRAP
20 DB CnJ  50/35
40 Pushups
7:00-10:00 Rest
10:00-17:00 AMRAP
20 DB Front Squats
40 Sit ups
17:00-20:00 Rest
20:00-27:00 AMRAP
10 DB CnJ
20 Pushups
30 DU
27:00-30:00 Rest
30:00-37:00 AMRAP
10 DB Front Squats
20 Sit UPs
30 DU

11-13-19

Power Cleans
5@50%
4@60%
3@70%

6 RNFT
15/12 Calorie Row
3 TNG Cleans
4 DBall Over Shoulder

11-12-19

SwoleFest:
6 x 8
DB Bench
DB Row
DB Pullover

Metcon:
4 RFT – 20′ Cap
15 One Arm Russian KB Swings  53/44
5 Goblet Squats
25 Abmat Situps
15 One Arm Russian KB Swings
5 Goblet Squats
20 Plate Floor Press  45/35
5 Burpee to Plate

11-11-19

Metcon
0:00-5:00: 
1 RM CNJ
5:00-10:00:
800m Run
10:00-25:00:  
5 Rounds
3 BMU
20 Jumping Squats
30 DU
25:00-30:00:
800m Run
30:00-35:00:
1 RM CNJ