October 19, 2016

20min
Front squat
4x60%
4x65%
4x70%
4x75%
(from the ground)

5min rest

Tabata
Wallballs 20/14

5min rest

For time
3rds
10 hang pwr clean 135/95
10 s2o 135/95
25 double unders

October 18, 2016

15min emom
Power snatch
(ahap)

5min rest

5min emom

Power snatch +
2 OHS
(85% + of above)

For time:

5rds
2 rope climbs
12 KB swings 53/35
200m rum

October 14, 2016

15min
Back squat
4x70%
4x75%
4x80%
4x85%

10min rest

For time:
10 c&j 185/125
40 bar facing burpees
10 c&j 185/125
40 bar facing burpees

October 13, 2016

1 mile run
50 kb swings 53/35

10min cap

Rest 3min

3rds
1min row cals
1min sit-ups
1min box jumps
1min sdhp 95/65

1min rest

5min rest

5min emom
5 Deadlift 325/225

October 12, 2016

10min emom
5m hs walk
* scale w/ 10 shoulder taps
5min rest

5-4-3-2-1
Power snatch 115/75
1-2-3-4-5
Muscle ups

2min rest

4-3-2-1
Power snatch 135/95
1-2-3-4
Muscle ups

1min rest

3-2-1
Power snatch 155/105
1-2-3
Muscle ups

October 11, 2016

Back squat
15min
5x70%
5x80%
3x85%
2x90%
1x100%

5min rest

7min emom
3 hang squat clean +
3 push jerk
(build ahap)

5min rest

For time:
200 double unders
100 wallballs 20/14
50 t2b
25 hang cleans 135/95

October 07, 2016

15min
Back squat
4x75%
3 sets
4x80%

5min rest

10min emom
10 KB swings 53/35

5min rest

For time:
3rds
21 thrusters 75/55
15 pull-ups
9 bar facing burpees