Nov
19

"Livin’ large!"

Push Press
5 reps @ 65%
2 x 3 reps @ 75%
3 x 2 reps @ 85%

4 Rounds:  (17:00 cap)
10 Hang Squat Cleans (95#/135#)
20 steps OH Lunges (25#/45#)
10 Ring Dips
Every 2:00: 20 Sit Ups (modified 10-15 Sit Ups)

Nov
18

"Kettle to the metal!"

4:00 ON / 1:00 OFF
5:00 ON / 1:00 OFF
6:00 ON
20 KB Snatches – 10R/10L(35#/53#)
15 Pull Ups
20 Box Jump-Overs
100ft Bear Crawl

Nov
17

"Yikes!"

Clean and Jerk
(25:00)

“Kalsu”

75 Thrusters – (75#/115#)
*EMOM: 5 Burpees (modifiy 2/3 Burpees)

(15:00)

Nov
16

"Back to reality!"

3 Rounds:
10 each side Weighted Step Ups
10 Ab Wheel (3 second pause at bottom)

4 Rounds:
7 Power Snatch (75#115#)
12 Toes-2-Bar
20 Wall Ball

Nov
15

"Splendiferous!"

EMOM for 12:00:
Cluster
Build to a heavy single.

3 Rounds:  (17:00)
7 1-Arm DB G-2-OH (35#/55) R + Lunge R
7 1-Arm DB G-2-OH (35#/55) L + Lunge L
14 Burpees
21 BB Squat Jumps (33#/45#)

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