Month: November 2015

Skill Work: Weighted Pull-ups EMOM 6 minutes, 2 weighted pull ups @ 80% of 1RM Weightlifting: Strict Press EMOM 12 minutes, 5 strict press @ 65% of 1RM WOD: AMRAP 7 minutes 50 Double Unders 10 Over Head squats 95/65, RX+ 135/95

Skill Work: Handstand Push-Ups EMOM 6 minutes straight set handstand push ups Weightlifting: Front Squat E2MOM 10 minutes 5 front squat @ 70% of 1RM FS WOD: 21-15-9 *Cap 16 minutes* Pull Ups Air Squats Ring Dips Burpees *Sub Push ups for Ring Dips

MOBILITY: Spend 6 minutes foam rolling, lacrosse ball, and doing your own banded mobility work WEIGHTLIFTING: Back Squat E3MOM 15 minutes 5 Back Squat -establish new 5 rep max back squat WOD: Annie: 50-40-30-20-10 Double-unders ABMAT Sit-ups

GYMNASTICS: Bar Muscle-ups EMOM 6 minutes 3-4 continuous BMU WEIGHTLIFTING: Squat Clean Thruster (Clusters) EMOM 10 minutes 1 thruster plus 2 front squats, work at 70-80% of best 1 RM thruster WOD: For Time: *Cap 20 minutes* 800 Meter Farmers Carry** RX: M- 32kg, F-24kg each hand *Every time you drop the kettle bell do…

SKILL WORK: Box Jump Max Height Box Jump WEIGHTLIFTING: Snatch Grip Deadlift E3MOM 12 minutes 3 SGDL start at 95% of best SGDL, go for new 3RM WOD: AMRAP 14 minutes 5 Shoulder to Overhead 155/105, RX+: 185/135 15 Push Ups 400 Meter run *Barbell starts from the floor*

Skill Work: Weighted Pull-Ups EMOM 6 minutes, 4 weighted pull ups Weightlifting: Bench Press E3MOM 12 minutes, 3 Bench Press start @ 85% 1RM -go for new 3RM! WOD: 3 Rounds with 1 minute at each station: 1 Minute Calorie Row 1 Minute Box Step Ups 24/16kg KB Goblet Style Hold 1 Minute Toes to…

Skill Work: Plate Pinch Walks Tabata: Plate Pinch walks across gym floor 25/15 on each hand Weightlifting: Overhead Squats E3MOM 12 minutes 3 OHS at 85% of 1rm OHS -go for new 3RM WOD: AMRAP 12 minutes of 3, 6, 9, 12…. Power Snatch 95/65 Burpee Pull Ups Lateral Bar Hops