11/27/17

Squat clean + Hang clean
1 (Sqt Cln) + 5 (Hg Cln)
2+4
3+3
4+2
5+1
Metcon (Time)
21 DB Snatch (60/35) Right
21 DB Snatch
Left
Shuttle Sprint
15 DB Snatch Right
15 DB Snatch Left
Shuttle Sprint
9 DB SnatchRight
9 DB Snatch Left
Shuttle Sprint

11/24/17

3 cleans + 1 Jerk
3 cleans + 1 Jerk @ 65% x1
@75% x2
@80% x2
@85% x1
Thrust N burp (Time)
21-15-9
Thrusters (95/65)
Burpees

11/23/17

Turkey Day (Time)
For Time
1mile run
5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Then, 4 Rounds of:
10  Handstand Push-Ups
15 KBS (70/35)
Then, 3 Rounds of:
15 Box Jumps (24/20)
15 KB Goblet sqts
Then, 2 rounds of:
20 Wall-Balls (20/14)
30 DB Snatches (35/60)
Then, 1 Round of:
50 Burpees

11/22/17

EMOM : EMOM: CLN N JERK  (Weight)
EMOM 10 mins
min 0-5 (3-5 reps)
Mins 6-10 (1-2 Reps)

Try to find one heavy rep
Short Sweet N Spicy (Time)
3-1
Clean (155/135) (225/145)
10 box Jumps

11/21/17

Bench Press (work up to one heavy rep)
Metcon (Time)
BUY IN: 100 Air Squats on your WALL BALL
21-18-15-12-9
Snatches (65/45)
Wall Balls (20/14)
BUY OUT: 100 AIR SQUATS on your wall ball

11/20/17

Front Squat
Front Squats
6 @ 65%
5@75%
4%80%
3@ 85%
2@90%
1@95%
Metcon (Time)
5-1
BMUPS
Power Cleans (135/95) (95/65)
Rest 1 min
3 rounds
10 deadlifts (135/95) (95/65)
10 Hang power cleans
10 Jerks

11/17/17

Clean and Jerk
Clean and Jerk
5-2
5@70%
4@ 80%
3@ 85%
2@90%
Push-ups (3xmax push ups)
Metcon (Time)
5 rounds
15 SDLHP (95/65) (135/95)
10 bar jump overs
5 Clean n Jerks

11/16/17

Metcon (Time)
400 m run
20 strict pull ups
400m run
15 strict pull ups
400m run
10 strict pull ups
400m run
5 strict pullups

11/15/17

Snatch
EMOM 6 mins
5 Snatch (70-75% ACROSS) Adjust weight if you need to
Metcon (AMRAP – Reps)
EMOM 3 Mins
Min 1: 15 Front Squats (65/95)
Min 2: HSPUS
Min 3: 15 Front Squats

Metcon (Time)
30 kb swings (62/35)(70/45)
60 skiers (24/20 box)
30 wall balls (20/14) (30/20)

11/14/17

Metcon (AMRAP – Rounds and Reps)
20 MIN AMRAP
One Round of “The Chief”
12 burpees
200m run

one round of THE CHIEF=
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats