11.21.17

3 Sets AHAP

2 Push-Jerks + 1 Split Jerk

~

Chief” 

5 Rounds for Reps

3 min AMRAP of:

3 Power Cleans- 135/95

6 HR Push-ups

9 Squats

-Rest 1 min-

11.20.17

*** CLOSED THURSDAY***

Pause Front Squats 3 x 3 at 80%

(3 second pause)

~

3 Rounds for Time:

12 Deadlifts- 135/95

15 Pull-ups

9 Front Squats- 135/95

11.17.17

”Hammer”

5 Rounds for Total Time 

5 Power Cleans

10 Front Squats

5 Push Jerks

20 Pull-ups

-Use 135/95-

Rest 90 seconds


11.16.17

Back Squat 3 x 1

~

OTM for 10 min

Clean + Hang Clean & Jerk

11.15.17

Gymnastic Skills

~

30-20-10

Wall-balls- 20/14

T2B

11.14.17

Shoulder Press 3 x 1

~

4 Rounds for Time:

12 OHS- 95/65

12 Box Jumps- 24/20

11.13.17

Deadlift 3 x 1

~

3 Rounds for Time

15 Thrusters-95/65

15 Burpees

11.10.17

For Time:

“GI Jane”

100 Burpee Pull-ups

11.9.17

Back Squat 3 x 3

~

OTM for 10 min

High Hang Snatch + Hang Snatch

11.8.17

Gymnastic Skills

~

4 Rounds Every 3 min

Run 400m