Thursday 11-13-14

Saturday 11-8-14

15 Min to establish a 1RM Snatch

Then...

AMRAP 8 MIN
60 Double unders
10 OHS @ 50% of your 1RM Snatch established from above 

Friday 11-7-14

3 Rounds

10 KB Swings (70#/53#)

10 box jumps (24"/20")

rest 1 min 

3 rounds 

10 Pull ups

10 Box jumps 

rest 1 min

3 rounds

10 Burpees 

10 Box Jumps 

Thursday 11-6-14

With a continuously running clock Complete 5 Thrusters every min

From 0:00 -5:00 use 75#/35#

From 5:00-10:00 use 95#/55#

From 10:00 - 15:00 use 115#/75#

Continue adding 20# every 5 min for as long as you are able

Wednesday 11-5-14

10 Min to find a 1RM Box Jump

Then...

AMRAP 5 MIN

10 DL (225#/135#)

5 Burpees over the bar 

rest 1 min 

AMRAP 3 MIN

10 Power Cleans (135#/95#)

5 Burpees over the bar 

Rest 1 Min

AMRAP 2 Min

10 Snatches (95#/65#)

5 Burpees over the bar 

Tuesday 11-4-14

5 Rounds
200 Meter Sprint
10 Hang Squat Cleans (135#/95#)
5 push jerks
1 Rope Climb

Monday 11-3-14

For time
50 wallballs in sets of 5 or 10 unbroken (20#/14#)
40 double unders
30 push ups can only rest in plank or butt up position
20 CTB pull ups in sets of 5 or 10 unbroken
10 alternating pistols
20 CTB pull ups in sets of 5 or 10 unbroken
30 push ups resting only in plank position
40 double unders
50 wall balls in sets of 5 or 10 unbroken (20#/14#)

* anytime you break on any movement that must be done in sets or come to your knees in the push up, perform 10 airsquats immediately then continue where you left off.