November 2015

Back Squat – Find a Heavy Single for the day then 2×2 @90%   “Bergeron’s Open Test” 20min AMRAP -50 WB 20/14 -50 DU’s -40 BJ’s -40 TTB -30 Burpee -30 C2B -20 Clean 145/100 -20 Jerks 145/100 -10 Snatches 145/100 -10 MU’s

“Brass Balls” Teams of 2 20 Min AMRAP 100 Cal on the Bike 50 Cal Row 100 DU 50 KB Swings 53/35 8 Rope Climbs 30 Box Jumps 30/24

What an awesome Halloween Throwdown this year!!!!   Find Heavy Clean and Jerk “Run n’ Gun” 10min AMRAP 10 Pistols 10 Thrusters 95/65 10 Jerks 95/65 200m Run Score: Weight for Clean & Jerk Reps in 10 min AMRAP

Strict Pull-ups – 5 sets of 3     – if added weight last week, increase weight     – increase difficulty of ring row progression as well Dips – 5 sets of 5     – Weight may be added     – Scale: use box or benches 10min EMOM     -8 Burpee

“Ride and Row Makes the Body Go” 3 Rounds     – 20 Cal on bike     – 10 Squat Cleans 135/95     – 10 Box Jumps 24/20 Comp rest 2min all others 4min 3 Rounds     – 20 Cal Row     – 10 C2B     – 10 Burpee over

  1. Front Squat – heavy single (NOT maximal,) 90%x2x2 @ 90% of today’s single 2. “True Grit” 3 Rounds 20 Pull-ups 10 Hang Power Snatches 95/75 10 OHS 95/75 Then: 500m Row ME