Saturday, November 5th

A) 15 min EMOM
1st min- 5-7 HSPU (HS HOLD 20 sec)
2nd min- 8 Pistol squat 4/p leg
3rd min- 20-30sec Lsit hold or 30 sec plank

B) 4 rounds for time:
Teams of 2

8 Dead Lift 225/155
(Partner holds a wallsit while other partner does DL,then they switch)
6 MU, Bar MU or Strict Pull-ups
(Partner holds DL Barbell at top of waist, then they switch)

Friday, November 4th

OH Squat 3,3,3,3
(if you haven’t achieved proper positioning for this movement, spend the time developing it with little to no weight. Technique is key here to an efficient, safe movement)

B) “Nancy”/”Nautical Nancy”
5 rounds for time
400m run/ 500m row
15 OH Squats 95/65

*Substitute Front Squats for OH if the note above applies to you

Thursday, November 3rd

A1) Good Mornings 4×8
A2) Ring Dips 4x 8-12

B) 5 rounds not for time:
Farmers Carry down & back
8 Barbell step ups 135/95
8 Strict pull-ups

OLY Class
– Hip/ Ankle Mob
– Barbell Progression
Snatch Press 4×5
Muscle Snatch 3×7
Snatch 3,3,3,3
Pause 2sec @ hang, 2sec @ high hang

Wednesday, November 2nd

A) Clean 2,2,2,2,2

B) 15 min AMRAP
50 DU/150 SU
8 Hang Cleans 155/115
12 T2B
18 Wallball shots
200m run/ 250m row
*At begining of every minute stop
current movement and do 5 Burpees
* If on run complete buprees coming back into gym

Tuesday, November 1st

A) Back Squat 8,6,6,4,2

B) 12 min EMOM
– odd 2 Split Jerks
-even 15-20 sec of pull-ups (kipping)
record heaviest weight used for split jerk

C) 3 rounds for time of:
12 Box Jump Overs
12 KB Swings

Monday, October 31st

Happy Halloween!!

A) Strict Press 5,5,5,5 @ 70-80%

B) 6 rounds for time
11 Body weight Deadlifts
200m run/ 250m row

C) 3 rounds of
30 Sec work, 20 Sec rest
– Ring Plank
– L/ side plank
– R/ side plank

Saturday, October 29th

A1) SA OH Walking Lunges
3×12 (6 w/ left arm, 6 w/ right arm)
A2) 12 KB snatches (6 each arm)

In teams of 2: (split reps evenly)
For Time:
60 Walking Lunges
50 Pull-ups
60 Box Jumps
50 Double unders/ 150 Singles
60 Sit-ups
50 Wall balls
60 T2B

Friday, October 28th

A1) Deadlift 4 x 8 @ 60-70%
A2) Weighted push-ups 4 x 10

B) 21-15-9
OH Squats
Hand Release Push-ups

Thursday, October 27th

A) Front Squat 8,6,5,5

B) 21 min AMRAP
500m Row/ 400m Run
15 KB Swings (53/35)
20 Sit-ups
8 HSPU/ 30sec HS Hold

*OLY*
– wrist/ shoulder mobility
– barbell progression
A) Snatch Grip DL 4×3 (Heavy)
B) Squat Snatch 3,2,2,1,1 (2sec pause at knee)
C) Snatch Press 4×5 (Light)

Wednesday, October 26th

A) Strict Press 4×5 @ 80-85%

B) 6min EMOM
Strict pull-ups @ 50% of ME
If ME is bellow 5 reps, perform 1-2 reps or 2 negatives jumping up and taking 5 seconds to lower

C) 3 x 4 min AMRAP
2 min Rest between
8 Thrusters
8 Toes 2 bar
12 Box step-ups (6 p/side)