Tuesday 12/1/15 (Comp)
COMP OLY Hang Clean + Jerk to heavy single, then 95%x1, 90%x(2+1), 85%x(2+1)x3 Strength 1) Back Squat 70% 6×6 2) Romanian Deadlift 3×10 heaviest across Metcon 3 Rounds For Time: 7 Muscle-Ups 30 Overhead Walking Lunge, 115#/75#
November 2015
Tuesday 12/1/15
Strength 1) Back Squat 70% 6×6 2) Romanian Deadlift 3×10 heaviest across Metcon 3 rounds for time 7 muscle ups 30 overhead walking lunges 115/75
Monday 11/30/15 (Comp)
Comp Oly Power Snatch 80% AMRAP 3:00 x2 Rest 5 minutes between sets Strength push press work to heavy 3 then 2×3@90% Gymnastic EMOMx10 2 leg less rope climbs MetCon For time 40 box jump overs 24/20 400m run 30TTb 400M run 20 HSPU 400M run
Monday 11/30/15
Strength Push press work up to heavy 3 then 2×3 @90% MetCon for time 40 Box jump overs 24/20 400M run 30 TTB 400M run 20 HSPU 400M run
Saturday 11/28/2015
For Time: “Soul Searching” – 1200m Row – 1000m Run – 30 Burpees – 30 KB Swings 53/35 – 30 Burpees – 1000m Run – 1200m Row
Friday 11/27/15
For Time: “Blow Chunks and Lose Your Nutts” – 10 HSPU’s – 15 Deadlift’s 250/175 – 25 BJ’s 30/24 – 50 Pull-ups – 100 WallBalls – 200 DU’s – 400m Run with 45/25 plate
Wednesday 11/25/15
Back Squat – 9×3 @ 70% “Full Course Meal” 12min AMRAP – 12 Burpee Box Overs – 8 Front Squats @165/115 – 10 C2B
Tuesday 11/24/15
Find a 5RM Strict Press then 2×5@85% Work OHS Technique (keep light) – 3 Reps x 10 Min EMOM “Gravy” 3 Rounds for Time: – Row 500m – 10 HSPU’s – 5 MU’s
Monday 11/23/15
“Stuffing” 7 Rounds for Time: – 3 Power Cleans (225/155) – Scale: 70% 1RM – 5 Burpees – 100 Row Sprint
Saturday 11/21/15
Teams of 2 For time: 80 Cal on Bike 70 Front Rack Lunges 95/65 60 Burpees 50 Power Snatches 95/65 40 BJ’s 30/24 30 HSPU 20 Muscle-ups 6 Rope Climbs 40 Cal on Bike
