12-12-19

Power Snatch
5@50%
4@60%
3@70/75%
2@80/85%

WOD – 6 Rounds
5 Close Grip Bench Press
6 Bicep Curls/arm
18 Abmat Situps
6 TTB
5 Strict HSPU

12-11-19

Strict Press
8@45%
5@55/60/65/70/75%

Metcon – 20′ AMRAP
5-10-15-20-25-30….
Wallballs
Burpees
Cal Row

12-10-19

Hang Clean & Jerk
5@50%
4@60%
3@70%
2@80/85%
1@90%

Metcon – 17′ AMRAP
5 Hang Clean & Jerk
40 DU
200m Run

12-09-19

Push Press
8@45%
5@55/65/75/80/85%
*5 Strict Pullups After Each Set

Meton – for time, 25′ cap
100m OH Walking Lunges  45/35
50 Burpee to Plate
100m OH Walking Lunges

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