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30
Oct

Thursday October 31, 2019

Strength

EMOM 10

Snatch Pull+ Snatch Hi Pull+ Hang Snatch
All sets to be performed at 70-75%

Conditioning

For Time
50-40-30-20-10
Plate Ground to Overhead (45/25)
Near-Pees (nearly burpees) to Plate
Toe Taps to Plate (R+L=1)

29
Oct

Wednesday October 30, 2019

Gymnastics Conditioning

5x on the 2:00s
9 Overhead Squats (95/65)
6 Chest to Bar Pull-ups
3 Bar Muscle Ups

Conditioning

“Sprint Intervals” 4 Rounds
AMRAP 4
30 Shuttle Sprints (10m)
20/15 Cal Bike
Max Cal Row in time remaining
Rest 2:00

28
Oct

Tuesday October 29, 2019

Strength

5x on the 2:00s
3 Push Jerks
Set 1@ 60%, Set 2@ 65%, Set 3-5@ 70-75%

Conditioning

“Bruiser” 3 Rounds for Time
60 Double Unders
30 Air Squats
10 Push Jerks (155/105)

27
Oct

Monday October 28, 2019

Accessories

EMOM 10
Odds- Work
Evens- Rest

0- :20 Power Cleans (135/95)
:20-:30 Rest
:30-:60 Max Muscle Ups

Conditioning

“Jackquinn” for Time
100/70 Cal Row
directly into 3 Rounds
50 Wall Balls (20/14)
30 Alt DB Snatches (50/35)

23
Oct

Thursday October 24, 2019

Strength

6 rounds on the :90s
Push Press+ Push Jerk+ Split Jerk
all sets completed at 60-65% of Split Jerk

Conditioning

For Time
100 Double Unders
80 KB Swings (24/16)
60 Goblet Squats (24/16)
40 Toes to Bar
20 Clean & Jerks (135/95)
10 Rope Climbs

22
Oct

Wednesday October 23, 2019

Conditioning

“Jack in the Box” for Time
1000m Row
75/50 Cal Bike
25 C2B Pull-ups
25 Burpee Box Overs (24/20)
25 C2B Pull-ups
75/50 Cal Bike
1000m Row

21
Oct

Tuesday October 22, 2019

Skill Conditioning

5 rounds on the 2:00s
50′ Handstand Walk
3 Hang Power Cleans
Set 1 @ 65%, Set 2 @ 70%, Set 3-5 building

Conditioning

“Blood Thirsty” AMRAP 12
12/9 Cal Bike
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
9 HSPU