11/21/2014

Strength
Front Squat
7×3 Across

Conditioning
8m AMRAP
3-6-9-12…
Power Snatch (95/65)
Over-Box Jumps (24/20)

Extra
Snatch
4 Singles @ 75%
3 Singles @ 80%
2 Singles @ 85%

11/20/2014

Thursday Open Gym
Thursday morning Open Gym is from 7am – 8am. Afternoon hours are 5pm – 7:30pm as usual. Enjoy your Thursday Rest Day!

11/19/2014

Strength
Power Clean
5×3 Touch-and-Go Triples

Conditioning
7 Rounds
2m AMRAP
200m Run
5 Pull Ups
10 Push Ups
15 Air Squats
AMRAP Power Cleans (135/95)
1m Rest

Extra
Front Squat
6×4

Yes, we are running. Outside. Wear layers.

11/18/2014

Strength
Snatch
Max Weight 3 Position Snatch (High Hang, Hang, Floor)

Conditioning
10m EMOM
Odd: Max Unbroken Handstand Push Ups
Even: 5 Deadlifts (225/155)/(265/175)

11/17/2014

Strength
Front Squat
5×5 Across

Conditioning
5m AMRAP
5 Bar Muscle Ups
5 Box Jumps (30/24)
5 Squat Cleans (155/105)

Scale Bar Muscle Ups to Chest to Bar Pull Ups, or double regular Pull Ups/Ring Rows.

11/15/2014

9am Barbell
Shankle Complex

10am Conditioning
For Time:
1 Mile Run
50 Squat Cleans (95/65)
50 Burpees

11/14/2014

Strength
Back Squat
7×3 Across

Conditioning
“Jake the Snake”
10-9-8-7-6-5-4-3-2-1 Jerks (135/95)/(175/115)
2-4-6-8-10-12-14-16-18-20 Pull ups

Extra
300 Double Unders For Time

11/13/2014

Open Gym
Open Gym will be tomorrow morning from 6:45am – 8am, then normal afternoon hours from 5pm – 7:30pm. Come in to make up a workout or mobilize, or enjoy your rest day!

11/12/2014

Strength
Deadlift
Work up to 1RM for the day

Conditioning
4 Rounds
10 Deadlifts (245/175)
10 Toes to Bar
10 Push Press (115/75)
10 KBS (53/35)
14m Time Cap

Extra
Back Squat
8×4 Across

11/11/2014

Skill
Muscle Up warm-up/technique drills

Conditioning
4 Rounds
5 Power Cleans (185/105)/(205/135)
200m Row
8m Time Cap

10m Rest

15-10-5 Muscle Ups
30-20-10 Box Jumps (24/20)
12m Time Cap

Scale Muscle Ups to 1 Pull Up AND 1 Dip.