November 2016

Happy Monday!! 10 min amrap 10 power snatches 95/65 15 air squats 1 rope climb rest 5 min 3 rounds 10/8 cal bike sprint directly into max effort back squat @ body weight Rest 2 minutes between rounds

Hero Workout “Hall” 5 Rounds 3 cleans (225/135) 200m sprint 20 KB snatches 53/35 (10 each arm) Rest 2 minutes

  A. EMOM till fail 7 wallballs 4 hang cleans 136/95   B. Core work (coaches choice)

  Conditioning: 1500M row, right into 10-1 Suit case box overs 24/20 (KB’s 35-26#) Ring push-ups 1500m row

A. Front squat 14 min to find max front squat to box then take 75% emom x8 3 front squats (no box) B. Rowing intervals, :30 hard effort :30 easy(coast)x8

A. Push Press Build to heavy 3 + 2×3@90% B. 3 RFT 20 STOH 135/95 20 TTB 20 wallballs 20/14

A. EMOMx 12 3 Power cleans (80-85% of 1RM)   B. EMOMx 21 min 1- :45 wall sit min 2- :45 facing wall plank (hands against the wall then back on the floor) min 3- :45 wall walks

  For time 400m run 30 pull-up 20 burpee box overs 24/20 30/26 cals on bike (legs only) 30 deadlifts 135/95 20 HSPU 30/26 cals on bike (legs only) 30 kb swings 53/35 20 bar facing burpee 30/26 cals on bike (legs only) 30 deads 20 HSPU 400m run