November 19, 2018

Snatch (EMOM 10: 1 sn. liftoff + 1 sn. pull + 1 snatch) begin around 30% and build over the 10 mins. Metcon (Time) For Time 15-12-9 toes to bar burpee box jump (30″/24″)

November 20, 2018

Metcon (Time) 200 DUs 200 m farmers carry (70/44 per hand) into… 9-6-3 sandbag clean over shoulder wall walk into… 10 TGU (70/44) into… 200m FC (70/44) 200 DUs

November 12, 2018

Happy Veterans Day (observed) Snatch (EMOM 8: 1 PS + 1 OHS) Begin at roughly 65% and build to 75% of 1RM snatch. Armistice (AMRAP – Rounds and Reps) AMRAP 11 11 Power Cleans 11 Burpees Over Bar 19 Deadlifts 18 Pull-ups (135/95)

November 9, 2018

Overhead Squat (Build to a Challenging set of 5 in 10min. ) This is NOT a 5RM. No Failing. Overhead Squat (Every 3min x 3 sets: 5 reps @ 80% of earlier set. ) Metcon (AMRAP – Rounds and Reps) AMRAP 8 20 push presses 40 double-unders (115/75)

November 7, 2018

Snatch (EMOM 10: 1 PS + 1 Snatch) Begin with an empty bar, making small jumps throughout. Build each set, finishing at or below 60% of your 1RM. Treat this like a WARM UP. Focus on technique and speed. Metcon (AMRAP – Reps) AMRAP 6 Bar Facing Burpees

November 6, 2018

Metcon (AMRAP – Rounds and Reps) AMRAP 20 minutes of: 10 strict knees-to-elbows 3 wall walks

October 30, 2018

October 29, 2018

Back Squat Every 3min x 4 sets: 4 reps @ 75-80%) Metcon (Time) 10 rounds of “Cindy” for time 5 pull-ups 10 push-ups 15 air squats

October 8, 2018

Metcon (Time) For Time 10 Back Squat (225/155) 2 alt TGU (70/44) 8 Back Squat 2 alt TGU 6 Back Squat 2 alt TGU 4 Back Squat 2 alt TGU 2 Back Squat 2 alt TGU

October 1, 2018

Warm Up 4 rounds for QUALITY 200m row 5x Reverse Step SA KB lunges per leg (KB in Front rack) 5 SA ring row per arm Thruster Prep Metcon (Time) For Time 50 DUs 10 thrusters (95/65) 40 DUs 8 thrusters (115/75) 30 DUs 6 thrusters (135/95) 20 DUs 4 thrusters (155/105) 10 DUs 2

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