November 6, 2014

A. 10 Rounds For Time:
100 M. Sprint
10 Pull-Ups/ Ring Rows
100 M. Sprint
10 Burpees
*Rest 30 seconds

C. 3 Sets of:
8-10 Strict Pull-ups
30 Russian Twists (weighted)
1 Minute Plank

November 5, 2014

A. 4 Rounds of:
12 Deadlift 155/105 (scale as needed)
9 Hang Cleans
6 Power Jerks
400 m. Run

Score= Time

B. Max Double Unders in 5 Minutes
+
30 T2B/50 Leg Lifts

C. Strength
Back Squat 5x5 @ 75%
Hang Squat Clean 5x3 @ 65%
DeadLift 3x5 @ 85% of BS

November 4, 2014

A. 12 Minute AMRAP

-10 Wall Balls 20/14
-10 Walking Lunges 45/25

B. Post Workout Strength

-Jerk
   5x3 @ 70%
-Push Press
   4x5 @ 75%
-Front Squat
   3x5 @ 55% of Back Squat

C. 3 Sets of:

-15 Good Mornings
-10-15 Push-ups (weighted)
-10 Single Arm Bent Over Row (each)

November 3, 2014

A. AMRAP in 12 Minutes:

• 3 Hang Power Snatches 95/65
• 6 Burpees
• 12 KB Swings 53/35
• 200 M. Run

B. 4 Sets of:

• 60 sec. HS Hold
• 15 V-Ups

C. Post Workout Strength

• ·         Back Squat 3x10 @ 65%
• ·         Hang Snatch 5x3 @ 65%
• ·         Overhead Squat 5x3 @ 40% of BS

October 31,2014

October 30, 2014

A. "TABATA Something Else"
8 rounds of each (20 on; 10 off)
Cal. Row
Air Squats
Sit-Ups
Pull-Ups/Ring Rows
Push-Ups

Score= Total Cal + Lowest of Each (One Number)
+
800 M. Cool Down

B. 1 Rep Max of Back Squat

C. 50 Leg Lift Sit-Ups + Skills

October 29, 2014

A.  AMRAP in 15 Minutes

• 7 OHS 95/65 (sub= Front Squats)
• 10 HR Push-Ups
• 100 M. Run

Score= Rounds + Reps

B. Snatch and OHS Technique (Build to Heavy Single of Snatch)

C. 3 Sets of:

60 Sec. HS Hold (1/2 court HS Walk)

60 Sec. Plank

8-10 Strict Pull-Ups