Monday, November 12th
Monday Part A.) HS Skill Practice(12min) Part B.) 12min EMOM Cluster(build) Part B.)4rds For time 40ft HS Walk 10 Clusters (115/75)
Monday Part A.) HS Skill Practice(12min) Part B.) 12min EMOM Cluster(build) Part B.)4rds For time 40ft HS Walk 10 Clusters (115/75)
Part A.)Strict Press 10-5-3-3-1-1-1-1 Part B.)20min AMRAP 30 T2B 40 Push Press (95/65) 60/40 Cal Row
Part A.)Complete 6 sets(build) of the Big Clean Complex: 1 high hang squat clean + 1 hang squat clean + 1 squat clean from the ground + 1 push press + 1 high hang squat clean + 1 hang squat clean + 1 squat clean from the ground + 1 push jerk + 1 high hang squat clean + 1 hang squat clean + 1 squat clean from the ground + 1 split jerk This must be done without dropping the bar, and yes it wont be easy, but it might be fun. Part B.) 3rds For time: 200m Run
Friday Can be done in any order, but your coach has the final say. For times. Part A.)100/80 AB Cal Part B.)30 Man-Makers(50/35) Part C.)300ft HS Walk Part D.) 400m Sandbag Carry(100/80)
Thursday Part A.)10min Ring MU Practice Part A.)10min EMOM 3 OHS (build) Part B.)21-15-9 Hang Power Snatch(115/75) Cal Row
Wednesday Part A.) Sumo Deadlift 5x5 (score=lowest weight) Part B.)4rds For time 15 deadlifts (225/155) 15 HSPUs 400m Run
Tuesday Part A.) Front Squats 10-5-3-3-3-3-3 Part B.)7min 7 Thrusters(95/65) 7 C2B 7 Bar facing Burpees Rest 4min 7min AMRAP 5 Thrusters (135/95) 5 Bar Muscle ups 10 Bar Facing Burpees
Monday Part A.)4rds NFT(AHAP) 3 Rope Climbs 6 Cossack Squats(each side) 100m Suitcase Carry(50right/50left) Part B.)12min AMRAP 16 Alt DB Snatches(50/35) 8 T2b 30 DU’s Part C.) Accumulate 2min L-sit(paralettes)
Part A.) E2MOM for 20min (Power Clean+Push Jerk+Front Squat+Hang Squat Clean Split jerk)x2 Part B.) Run 800m 30 T2b 75 KBs (53/35) 30 T2b 1000m Row
Part A.) EMOM fo 10 min 1. 1rd of Cindy 2. 40 Du’s Part B.) 30min AMRAP w/partner 30 DB Burpee Box Step Overs(45/25)(24/20) 60 DB DB Snatches 80 Partner Medball Sit-ups (20/14) 200m Partner Carry 400m Run(together)