November 03, 2016

4sets
12 Bent over barbell row
(Ahap)
15 push-ups

5min rest

W/ a partner
200 double unders
100 sit-ups
100 db snatch
800m run w/ slamball
100 Slamballs 20/10
100 burpees
200 double unders

November 02, 2016

10sets
Every 90sec
Snatch balance +
3 ohs
(Build ahap)

5min rest

7min emom
7 wallballs 20/14
3 muscle ups

5 min rest

Death by thrusters
Men: 115#
Women 75#

October 31, 2016

15min
Est. 10RM
Push press

5min rest

10min emom
10 KB swings 53/35

5min rest

10min amrap
5 hang sqt clean 185/130
7 hspu
9 pull-ups

October 28, 2016

15min
Back squat
5x60%
5x65%
2sets
5x70%

5min rest

Tabata
T2B

5min rest

For time
10rds
5 deadlift 185/135
5 hspu
5 strict pull-ups

October 25, 2016

10min emom
2 power clean
(ahap)

5min rest

5sets
Every 2min
5 push press
(ahap)

5min rest

3rds for time:
10 ohs 135/95
10 c2b pull-ups

October 24, 2016

15min
Back squat
5x60%
3x70%
2x80%
2x90%
1x95%
1x103%+

5min rest

10min emom
10 t2b min1
10 hspu min2
(Alt min)

5min rest

Anne
50-40-30-20-10
Double unders
Sit-ups

October 22, 2016

15min
Back squat
5x65%
3sets
5x75%

10min rest

Happy 33rd Birthday Peter
For time:
10 bar muscle-ups
22 clusters 115/75
83 sit-ups
33 bar facing burpees