Saturday 30 November 2019

Saturday


Teams of 2
30 Wall Walk
40 Thrusters (95#/65#)
50 Pull Up
30 Thrusters (115#/75#)
70 Push Up
20 Thrusters (135#/95#)

Friday 29 November 2019

Friday

OHS x 3 x 3
Back Squat x 3 x 3

9, 7, 5
MU
Deadlift (275#/185#)
AES 400m

Wednesday 27 November 2019

Wednesday


Snatch + Hang Snatch 75% x 1 x 4
Front Squat x 3 x 3

5 x 250m Row

Pistol practice

Tuesday 26 November 2019

Tuesday

Sumo Deadlift x 3 x 3
Push Press x 3 x 3 

10 min OTM
4 Box Jump
4 HSPU
4 Weighted Sit Up

Monday 25 November 2019

Monday

Clean & Jerk x 1 x 3
Back Squat x 3 x 3

“Grace” (12 min)
30 Clean & Jerk (135#/95#)

Saturday 23 November 2019

Saturday

Teams of 2
4 Rounds
400m
10 Deadlift 
20 Pull Ups
30 KB Front Squat (24kg)

Friday 22 November 2019

Friday

Front Squat x 3 x 3
Snatch x 1 x 3 

10, 8, 6, 4, 2 
TTB
Burpee
Thruster (135#/95#)

Wednesday 20 November 2019

Wednesday

Power Clean 70% x 3 x 4
Back Squat x 3 x 3

12 min OTM
4 HSPU
1 Power Clean (205#/145#)

Tuesday 19 November 2019

Tuesday

Deadlift x 3 x 3
Shoulder Press x 3 x 3

3 Rounds (15 min)
7 Wall Walks
14 KBS (36kg/28kg)
200m

Monday 18 November 2019

Monday

Snatch Balance x 1 x 3
Front Squat x 3 x 3 

3 Rounds (13 min)
50 DU
25 WallBalls (10kg/6kg)
5 MU

Saturday 16 November 2019

Saturday

Teams of 2
1200m
90 Deadlifts (205#/145#)
72 Dumbbell Push Press
54 KTE

Friday 15 November 2019

Friday

OHS x 1 x 3
Back Squat x 1 x 3

10 min Ascending Ladder
2 WallBalls
1 Burpee
4 WallBalls
2 Burpees 
6 WallBalls
3 Burpees etc

Wednesday 13 November 2019

Wednesday

Sumo Deadlift x 1 x 3
Shoulder Press x 1x 3

12 min OTM
3 HSPU
5 KBS (36kg/28kg)

Tuesday 12 November 2019

Tuesday

Power Clean 80% x 2 x 4
Front Squat x 1 x 3 

10, 8, 6, 4, 2 
Hang Power Clean (135#/95#)
AES 200m

Monday 11 November 2019

Monday

Back Squat x 1 x 3
Snatch x 1 x 3

3 sets
4 min
400m
4 MU
AMRAP Squat Snatch (135#/95#)
Rest 1 min

Saturday 9 November 2019

Saturday

Teams of 2
10, 8, 6, 4, 2 (12 min)
Thruster (135#/95#)
AES 100m
Rest 1 min
25, 20, 15, 10 5
WallBalls
AES 10 TTB

Friday 8 November 2019

Friday

Snatch Balance x 1 x 3
Front Squat x 5 x 3

100 Weighted Step Up
* 5 HSPU OTM

Wednesday 6 November 2019

Wednesday

Deadlift x 5 x 3
Push Jerk x 5 x 3

 10, 8, 6, 4, 2
KBS (36kg/28kg)
AES 100m

Tuesday 5 November 2019

Tuesday

Power Snatch 80% x 2 x 4
Back Squat x 5 x 3 

3 Rounds
10 Power Snatch (95#/65#)
15 Sit Up
20 Walking Lunges

Monday 4 November 2019

Monday

Front Squat x 5 x 3
Clean & Jerk x 1 x 3

15, 12, 9 (15 min)
Squat Clean (135#/95#)
Bar-Facing Burpees
BES 40 DU

Saturday 2 November 2019

Saturday


Teams of 2
1200m
50 Ring Dip (MU Start)
50 Thruster (155#/105#)
50 Deadlift (245#/175#)

Friday 1 November 2019

Friday

OHS x 5 x 3
Back Squat x 5 x 3

21, 15, 9
OHS (115#/75#)
Pull Up