Nov
29

"Don’t wait up!"

Every 90 seconds for 10 sets:
Power Clean + 2 Jerks (Split or Push)

3 Rounds:
1 Monkey Bar Pass
50 Double Unders
30 Wall Ball
20 KB Swings (35#/53#)
12 Burpees

Nov
28

"Energized!"

5 Rounds:
6 Shoulders-2-OH (95#/135#)
9 Hang Squat Cleans (95#/135#)
10 Box Jumps (24″/30″)
12 Pull Ups

Nov
27

"Leftovers!"

Back Squats
6 x 3
Start at 80% of 1RM

10-9-8-7-6-5-4-3-2-1
Deadlifts (175#/275#)
KB Snatch each side (35#/53#)
HSPU

Nov
26

"Workin’ for pie!"

Station A: 8:00 Time Cap
Row 600/750 meters
15 Hang Power Clean + Jerk (95#/135#)
15 C-2-B Pull Ups

<Rest 2:00>

Station B: 8:00 Time Cap
3 Rounds:
20 KB SDHP (53#/70#)
20 Steps OH Lunges (25#/45#)
25 Sit Ups

<Rest 2:00>

Station C: 8:00 Time Cap
Ladder up by 3 reps/round
OH Squats (65#/95#)
Knees-2-Elbows
H-R Push Ups

Nov
25

"It feels like forever!"

AMRAP in 17:00:
35 Squats
1/2 Rope Climb
12 Hang Power Cleans (100#/145#)
35 Double Unders (Rx is unbroken)

1 172 173 174 175 176 207

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