Nov
24

"Hold on tight!"

 

5 x 1
1 Push Jerk + 2 Split Jerks Pause in receiving position for 3 seconds of the split jerks.
Start @ 65% of 1RM Jerk and build.

4 Rounds (17:00)
5 Power Snatches (95#/135#)
7 Burpees
10 2-for-1 Wall Ball
12 Box Jump Overs

Nov
23

"Gun it!"

Atlas Stones
Tabata

4 x 3:00 ON / 1:00 OFF
(Ladder up by 2 reps/round)
Front Squats (95#/135#)
Toes-2-Bar
KB Swings (53#/70#)
Ring Dips

*Pick up where you leave off.

Nov
22

"Thrusters on full!"

Every 2:00 x 8 rounds:
1 Snatch + 1 OH Squat + 1 Hang Snatch + 1 OH Squat

6-8-10-8-6
Thrusters (95#/135#)
C-2-B Pull Ups
Box Jumps (24″/30″)

Nov
21

"All about it!"

8:00 ON / 2:00 OFF
6:00 ON / 1:00 OFF
4:00 ON
25 Wall Ball
20 alt 1-Arm RKC Swings (35#/53#)
15 Deadlifts (125#/185#)
10 Knees-2-Elbow
5 Power Cleans (125#/185#)

Nov
20

"Supercharged!"

Front Squat
6 x 3
All sets between 75-85%.

6:00 ON / 2:00 OFF
(Complete each station once)

Station A:
Row 250/300m
15 H-R Push Ups

Station B:
20 KB Swings (53#/70#)
8/12 HSPU

Station C:
50 Double Unders
12 OHS (65#/95#)

1 183 184 185 186 187 217

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