November 20, 2015

A. Power snatch + 4 overhead squats, 10:00 to build to a tough set + 6 sets beginning one every 3:00: 100m run then 3 rounds of “Cindy” + Not for time: 20-40 back extensions

November 18, 2015

A1. Strict press, 4 x 6, 21X1; :90 rest
A2. Weighted pull-up, 4 x 6, 21X1; :90 rest
+
10-1 for time of:
Power snatches, 75/55
Push jerks, 75/55
Front squats, 75/55

November 17, 2015

A. Deadlift, build to a heavy set of 5 in 12:00
+
4 rounds for time:
12 deadlifts, 185/105
16 burpees over bar
20 box jumps (step down), 24/20

November 16, 2015

A. Thruster (from ground), build to a max
B. Front squat, 4-4-4-4; 2:00 rest
+
5 rounds for reps:
:45 thrusters, 75/55
:15 rest
:45 sit-ups
:15 rest
:45 ball slams, 30/20
:15 rest

November 14, 2015

For time w/a partner*:
800m run
10-1 kettlebell swing ladder
800m run
10-1 box jump ladder
800m run
10-1 burpee ladder

*Partners will split the run into 200m increments. 800m total, not each. For the ladders, P1 does one rep, P2 does 1 rep, P1 does 2 reps, P2 does 2 reps, etc)

November 13, 2015

A.Squat clean + hang squat clean, 5 x 1; begin a set every 2:00
+
For time:
21 power cleans, 135/85
21 row calories
50 double-unders
15 power cleans, 135/85
15 row calories
50 double-unders
9 power cleans, 135/85
9 row calories
50 double-unders

November 11, 2015

5:00 @ 80% of [5 handstand push-ups (or 10 hand-release push-ups) + 200m run]
2:00 rest
5:00 @ 80% of [3 muscle-ups (or 6 CTB or 10 pull-ups/ring rows) + 25m DB two-arm overhead carry + 25m DB farmer’s walk]
2:00 rest
5:00 row or bike @ 80%
2:00 rest
x 2