Sunday, November 11, 2018
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
Saturday, November 10, 2018
For time:
50 Calorie row
25 Partner deadlift
40 Calorie row
20 Partner deadlift
30 Calorie row
15 Partner deadlift
20 Calorie row
10 Partner deadlift
10 Calorie row
5 Partner deadlift
Thursday, November 8, 2018
Skill / Strength
Handstand walk
Conditioning
AMRAP in 20 minutes of:
10 Overhead lunges (95#/65#)
10 KB Swings (70#/53#)
Wednesday, November 7, 2018
Strength
Back squat
Conditioning
AMRAP in 14 minutes of:
400m Run
Max chest to bar pull ups
Tuesday, November 6, 2018
10-9-8-7-6-5-4-3-2-1 rep of:
Bodyweight bench press
.75 x Bodyweight squat clean
Box jump over (24″/20″)
Sunday, November 4, 2018
Volume training
For time:
100 Double unders
-THEN-
3 Rounds of:
200m Run
10 Handstand push ups
-THEN-
100 Double unders
Saturday, November 3, 2018
7 Rounds for time of:
7 Sumo deadlift high-pull (75#/55#)
7 Thrusters (75#/55#)
200m Run
