11-06-2020

Hang Power Cleans
8@35%
5@45/55%
3@65/75%

WOD: Alternating EMOM x 7 Rounds
I. Barbell Complex @75% of HPC
3 DL
2 Hang Squat Cleans
1 STO

II. 15 Weighted Sit ups 35/25 DB

11-05-2020

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

Metcon: For Time
100 KB Swings Russian 70/53
*15 Burpees Every Time You Break

11-04-2020

5 Rounds of 5 Reps Each:
5 per Arm DB Curl & Press
5 per Arm Rows
3 Front Squats

NFT
25-20-15-10-5
CG Bench
400m Run or 500m Row
25 Abmat Situps

11-03-2020

Push Press
8@35%
5@45/55%

Deadlift
10@35/45%
5@55%

Metcon: Team of 2 – 12′ AMRAP
Max Wallballs
*DL Hold during , DU and DB Hang Snatch between rounds

11-02-2020

Metcon: 18′ AMRAP – Team of 2
10 Rounds of:
10/8 Cal Row
8 Box Jump Overs
5 OH Squats 95/65 or Front Squats 115/75
Then, Max Rounds of:
3 Power Cleans 155/105
8 TTB
5 Burpee Over the Bar

10-29-2020

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

Metcon: For Time
1-10 Power Clean 135/85
2 BMU / 5 Pullups
3 Bar Over Burpees

10-28-2020

Metcon: For Time (45′ cap)
125-100-75-50-25 Double Unders
30-25-20-15-10 Pushups
15-15-15-15-15 Backsquats 135/95
200m Run

10-27-2020

Strict Press
8@35%
5@45/55/65%
3@75/85%
*Perform 5 Deadlifts with Each Weight After Each Set

Metcon: For Time – 12′ Cap
75 Wallballs
E3MOM – 200m Run / Wod Starts with Run
*Elite: MAX WB in 12′ Time Frame

10-26-2020

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

Front Squat (from ground)
10@35%
8@45%
5@55%

Metcon: 9′ AMRAP
10 TTB
3 Front Squats @ 55%
20 Air Squats

10-23-2020

8 Rounds NFT:
5 CG Bench (build to heavy 5 Unbroken Max)
5 Sumo Deadlifts 185/125
200m Sprint