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)

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

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