Thursday 11.30.17

For time: 10-9-8-7-6-5-4-3-2-1: DB Hang Power Cleans + DB Push Jerks* Rx – (50\35) L1 – (40\20) L2 – Coaches Choice *Complete 10 unbroken DB Hang Power Cleans directly into 10 unbroken DB Push Jerks, then put down the DB’s – that is set one. Rest as little as needed to pick up the DB’s

Wednesday 11.29.17

EMOM 10, Alternating: 40 seconds on, 20 seconds off: Sumo Deadlifts Candlesticks Then, Dimmel Deadlifts and Barbell Rows 2 sets to failure Then, Hammer Curls and Air Squats 2 sets to failure Then, Shoulder\Lat Stability Instruction Rx\L1\L2 – See Notes Below Stability and durability are the name of the game today. We are not concerned

Tuesday 11.28.17

AMRAP 3: 21 Overhead Squats 21 Over-the-Erg Burpees Max Calorie Row Rest 3:00 AMRAP 3: 18 Overhead Squats 18 Over-the-Erg Burpees Max Calorie Row Rest 3:00 AMRAP 3: 15 Overhead Squats 15 Over-the-Erg Burpees Max Calorie Row Rest 3:00 AMRAP 3: 12 Overhead Squats 12 Over-the-Erg Burpees Max Calorie Row​​ Rx – (95/65)​,(115/80)​,(135/95)​,(155/105)​​ L1\L2 – Coaches

Sunday 11.26.17

Teams of 2: 5 Rounds for Time 15 Hang Power Cleans, 135\95 15 S2OH, 135\95 15 lateral burpees over the bar 15 thrusters for time, 135\95 15 cal row You go / I go for each round Part 1 will do 15 thrusters, then partner 2 does 15 thrusters, P1 does 15 HPC, then P2

Saturday 11.25.17

Teams of 2 6 rounds – Partners Alternate the Buy-In 250m row, while partner holds double front rack into 70 DB Thrusters 50 Cal Row **break up the thrusters and calories any way you want to RX\L1\L2 – Coaches Choice

Friday 11.24.17

“Barbara: 5 Rounds: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats *Rest 3:00 between rounds. Rx – Pull-Ups L1 – Pull-Ups\Ring Rows L2 – Coaches Choice – Rounds can be scaled back to 3. If a beginner or still building capacity with pull-ups, ring rows should be substituted at an angle that allows for

Wednesday 11.22.17

“Filthy 50” 50 Box Jumps (24/20″) 50 Jumping Pull-ups 50 Kettlebell Swings (35/25#) 50 Walking Lunges 50 Toes-to-Bar 50 Push Press (45/35#) 50 Hip Extensions 50 Wallballs (20/14#) 50 Burpees 50 Double-unders