Saturday, November 18, 2017
For time:
30 Wallball (20#/14#)
30 Pull-ups
30 Deadlift (95#/65#)
30 Sit-ups
30 Box jumps 20”
30 Hang power cleans (95#/65#)
30 Push ups
30 Overhead squats (95#/65#)
30 Double unders
30 Burpees
Thursday, November 16, 2017
Skill / Strength
Push jerk
Conditioning
AMRAP in 12 minutes of:
6 Shoulder press (95#/65#)
12 Push ups
54 Double unders
Wednesday, November 15, 2017
Strength
Back squat
Conditioning
For time:
21 Calorie assault bike
200m Run
15 Calorie assault bike
200m Run
9 Calorie assault bike
200m Run
Tuesday, November 14, 2017
Skill / Strength
Hang clean
Conditioning
AMRAP in 20 minutes of:
5 Hang power cleans (155#/105#)
10 Toes to bar
20 Burpees
Sunday, November 12, 2017
4 Rounds for time of:
30 Squats
30 Sit-ups
EMOM perform 4 Deadlift (315#/225#)
Saturday, November 11, 2017
“Jeremy”
4 Minute AMRAP of:
5 Hang snatch (135#/95#)
10 Burpees over the barbell
-THEN-
Rest 2 minutes
“Ben”
4 Minute AMRAP of:
10 Hang power cleans (135#/95#)
20 Pull ups
-THEN-
Rest 2 minutes
“Beau”
4 Minute AMRAP of:
15 Box jump overs (24″/20″)
30 Wall ball (20#/14#)
Thursday, November 9, 2017
For time:
30 Calorie assault bike
1 mile Run
1,000m Row
30 Calorie assault bike
