11.18.17

Saturday, November 18, 2017 3, 5-minute rounds for max reps at each station: -From 0:00-2:00, run 400 meters then double-unders -From 2:00-3:00, Push Jerks (95,65)(75,55)(55,35) -From 3:00-4:00, pull-ups -From 4:00-5:00, Hang Squat...

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11.17.17

Friday, November 17, 2017 Overhead Squat: 5-5-5 Snatch Balance: 3-3-3 Hang Squat Snatch: 1-1-1 We have done this set up before. It is really cool to see the confidence in the the squat snatch after going through the first two movements. If you...

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11.15.17

Wednesday, November 15, 2017 12 Minute AMRAP: 5 Sumo Deadlift High Pulls (115,80)(95,65)(75,55)(55,35) 5 Strict Handstand Push-ups 5 Toes to Bar (knee raise)(abmat) The strict handstand push-ups in this one will be a nice twist. Try to keep them...

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11.14.17

Tuesday, November 14, 2017 For Time: 400 Meter Run 100 Meter Farmer Carry(55,35)(35,26)(26,18) 800 Meter Run 100 Meter Farmer Carry 400 meter Run 100 Meter Farmer Carry 800 Meter Run 100 Meter Farmer Carry 400 Meter Run Today you will alternate...

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11.13.17

Monday, November 13, 2017 Power Clean: 10-5-3-1-1-1-3-5-10 We did this same rep scheme a few weeks ago with back squat. You will start with a heavy set of 10 and then work down to 3 singles. Once you finish that last single you will go back up...

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11.11.17

Saturday, November 11, 2017 “Three Wise Men” “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: -5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) -10 Burpees Over the Barbell Rest 2...

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