Monday 11.2.15

Monday 11.2.15

Warm up B

8 min EMOM (all exercises each minute)
2 Power Snatch M135#, W95#
2 Thrusters M135#, W95#
2 Push Press M135#, W95#

then Rest 5 mins

1k Row@75%

Rest 5 mins

8min EMOM
2 Bar MU
2 Power Snatch M135#, W95#

Rest 5 mins

1k Row@80%

Saturday 10.31.15

Saturday 10.31.15

Warm up B

A. BB Bent Over Row 3×5@Heavy w/ 2 min rest

B. 8 Rounds
10 Burpees
10 C2B Pull ups
Rest 1 min

10 min Aerobic Cooldown

Friday 10.30.15

Friday 10.30.15

Warm up B

A. No Feet Power Snatch 6×2@70-80% w/ 2 min rest
B. Jerk 8×1@70-80% w/ 90 sec rest

C. For Time:
150 Wall Balls

Wednesday 10.28.15

Wednesday 10.28.15

Warm up C

A.Clean Extensions 4×3@100-110% w/ 2 min rest

B.
5 Rounds For Time:
30m HS Walks
50 DU
5 Power Cleans M205#, W135#

10 min Aerobic Cooldown

Tuesday 10.27.15

Tuesday 10.27.15

Warm up B

A. Power Snatch 7×1@80-85% w/ 2 min rest
B. Back Squat 2-4-6@by feel w/ 2 min rest
C. WTD Dips 2-4-6@by Feel

6 Rounds
8 C2B
10 Box Jumps
12 OH Squat M115#, W95#
Rest 90 sec

10 min Aerobic Cooldown

Monday 10.26.15

Monday 10.26.15

Warm up A

1k Row
20 Push Press M95# W65#
Rest 3 mins

750m Row
30 WallBall
Rest 3 mins

500m Row
40 Burpees

10 mins Aerobic Cooldown