Saturday November 30th
Barbell: A) Clean and Jerk Complex On the 2min mark x 6 sets: 3 Hang Power Cleans 3 Front Squats 3 Push Jerks Add Weight every set B)...
Friday November 29
A) Anderson front squats: 5-5-5-5-5 @60-65% of last weeks 5RM front squat B) 20 min emom: 1)2 rope Climbs or 2 MUs 2)30 sec air bike...
Thursday November 28th
A) 7 min emom: 5 clean and jerk B) 20 min amrap: 5 HSPU 10 alt pistols * 15 box jumps 24/20 *sub for pistols is 5/leg negative pistols...
Wednesday November 27th
5 Rounds For Time: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats 3 Minutes Rest
Tuesday November 26th
A) 3 sets, not for time: 1 length single overhead walking lunges/ per arm B) 4 Rounds: 500m row 10 Power Cleans 135/95 500m row 10 Push...
Monday November 25th
A) Anderson back squats: 5-5-5-5-5 (@75% of last weeks heaviest back squat) B) 4 rounds for time 50 double unders 5 pull-ups 12...
Saturday November 23
A) Alternating On the ‪1:30‬ x 4 Rounds (12 Minutes total ): Interval #1: 1 High Hang Power Snatch 1 Hang Power Snatch 1 Low-Hang Power...
Friday November 22nd
A) front squats: 5-5-5-5-5 increase weight each set B) 20 min emom: 1 min wall balls 20/14 1 min burpee box jumps 24/20 1 min...
Thursday November 21st
A) 3 sets, not for time: 1 length single arm front rack walking lunges/ per arm B) 4 rounds for time: 500m row 15 Push-Ups 500m row 15...
Wednesday November 20th
A) 3 Sets Each Side: 5-6 Single Arm Dumbbell Bench Press 5-6 Single Arm Dumbbell Bent Over Row B) 21-15-9 OH Squats 95/65 Deadlifts...