Monday 12/1/14

1.

7 rounds for time of:

10 sumo deadlift high pulls (95/65)

10 Ring dips

2.

Sumo Deadlift

5x3

Friday 11/28/14

1.

“filthy fifty”

50 Box jump, 24 inch box

50 Jumping pullups 

50 Kettlebell swings

50 Walking Lunge steps

50 Knees to elbows 

50 Push press, 45 pounds

50 Back extensions 

50 Wall ball shots

50 Burpees

50 Double unders

2.

work on weakness

11/27/14

Closed 

HAPPY THANKSGIVING

Wednesday 11/26/14

1.
2 min amrap front squats 205/135
2 min rest
2 min front squat 185/115
2 min rest
2 min amrap front squats 135/95

*rest exactly 7 mins

2.
3 rounds for time
5 hang power snatch (135/95)
15 box jumps (30/24) 

Tuesday 11/25/14

1. "Angie"

For time:

100 Pullups

100 Pushups

100 Situps

100 Squats

(scale accordingly) 

2.

mobility

shoulders , legs

Monday 11/24/14

1.

For time: 

30 Ring dips

115 pound Squat clean, 30 reps

30 Ring dips

2.

Push Press

5x3

Friday 11/21/14

1.For time

50 hollow rocks

each time you rest complete 5 wall ball shots

2.

3 Rounds of:

50 DU

40 Plate OH Walking Lunge (45/25)

30 medball cleans

Thursday 11/20/14

1.

10 min emom

3 Hang Power clean (135/225)

2.

4 minutes of clean and jerks, (135/95) 

4 minutes of rowing(cals)

4 minutes of burpees

Wednesday 11/19/14

1.

Deadlift

7x5

2.

“Fran”

21-15-9

Thrusters (65/95)

pull ups

Tuesday 11/18/14

1.

teams of 3

15 min amrap

7 box jump overs

7 power snatch

7 hollow rocks

2.

accumulate 8 minutes in a plank (on hands or elbows)

Monday 11/17/14

1.

Overhead Squat 7x5 (no rack)

2.

Back Squat 7x5(no rack)

3.

1500 meter row

Friday 11/14/14

1.

Teams of 4

(work can be divided any way as long as it

is completed in order. 2 athletes working at a time)

100 thrusters (25,45)

200 Pull ups

300 Goblet Squats 

400 medball Sit ups

Thursday 11/13/14

1.

Back squat

20 rep max

(10 minute cap) 

2.

20 min amrap

10 triple unders 

15 kb swings

20 walking lunges

Wednesday 11/12/14

1.

21-15-9

Hang power snatch(75/115) 

toes to bar

2.

2 min amrap 

wall ball shots

Tuesday 11/11/14

1.

7 min amrap

handstand push up

-5 min rest

2.

5 rounds

3 strict pull ups

5 kipping pull ups

7 deadlifts(185/225)

Monday 11/10/14

1.

2 min amrap

double unders

2 min rest

2 min amrap burpee pull ups

2. 

“Rahoi”

12 min amrap

12 box jumps

6 thrusters(65/95)

6 bar facing burpees

Friday 11/7/14

1.

“Karen”

150 wallball shots for time

2.

5 sets

5 barbell shrugs HEAVY

(Bring straps if you have them and load it up)

3.

Shoulder mobilization

Thursday 11/6/14

1.

Shoulder Press 

20 rep max

2.

5 rounds

5 forward rolls 

25 air squats

3.

3 sets

max rep ring dips

Wednesday 11/5/14

1.

5 hill sprints holding 25/45lb plate.

5 hill sprints without plate 

*rest is the walk down*

2.

Teams of 2

15 min amrap

10 kb swings

10 push ups

(one partner completes the couplet and then rests while the other partner works)

Tuesday 11/4/14

1.

Sumo Deadlift 

3 rep max

(15 min cap)

2.

25 hspu

50 medball situps 

800 meter run

75push press(75lb) 

150 double unders

Are you guys going "No shave November"? ... Ladies?

Monday 11/3/14

1.

Cone Drills

2.

5 min amrap 

5 burpees

1 rope climb

2 min rest

7 min amrap 

7 DB thrusters 

5 toes to bar