November 30, 2016

1. Warm Up (10-15 mins)

2. Weightlifting: Snatch (16 mins)

1 Set of 2 Reps @ 60% of 1RM Snatch

1 Set of 2 Reps @ 70% of 1RM Snatch

1 Set of 2 Reps @ 75% of 1RM Snatch

1 Set of 1 Reps @ 80% of 1RM Snatch

4 Sets of 1 Rep @ 85% of 1RM Snatch

3. Metcon: For Time

21-18-15-12-9-6-3

...

November 29, 2016

1. Warm Up

2. Metcon (30 min cap)

2 RFT

5 Rds of Cindy

2 Rds of DT 155/105

800m Run

*Cindy is 5 pull ups, 10 push ups, 15 air squats

**DT is 12 deadlifts, 9 hang power cleans, 6 push jerks.

***Scale as needed.

November 28, 2016

1. Warm Up - 500m Row

in under 2 minutes.

*If over 2 minutes you must do 1 burpee for every second

2. Weightlifting - 20 Minute Cap

Death by Power Snatch 115/80

*add 1 rep each minute

3. Metcon - Elizabeth

21 - 15 - 9

Cleans 135/95

Ring Dips

4. Cash Out - 500m Row

in under 2 minu...

November 23, 2016

1. Warm Up (10 mins)

2. Clean Technique (15 mins)

3. Metcon
Part 1: With a 3:00 Clock..
21 High Hang Power Cleans (95/65)
21 Lateral Burpees over Rower
Max Calorie Row
Rest 3:00

Part 2: With a 3:00 Clock..
18 Hi Hang Power Cleans (115/80)
18 Lateral Burpees over Row...

November 22, 2016

1. Warm Up - 10 Minutes

2. Strength - 15 Minutes
4 x 3 Overhead Squats
AHAP - From the floor

3. Metcon - For Time 
20 Minute Cap
40 Double Unders (2:1)
5 HSPU
30 Double Unders
5 HSPU 
20 Double Unders 
5 HSPU
10 Double Unders
5 HSPU 
20 Double Unders
5 HSPU
30 Double Und...

November 21, 2016

1. Warm Up - 10-15 Minutes

2. Metcon - 4 RFT (15 Min Cap)
250m Row
20 Wall Balls 20/14
15 Burpees

3. Weightlifting - EMOM x 12
1 Squat Clean + 1 Front Squat
@ 70-80% 1RM

November 18, 2016

1. Warm Up - 10 Minutes

2. Metcon 1 - For Time

100 Abmat Situps

Metcon 2 - For Time

100 Double Unders

Metcon 3 - For Time

50 Burpees

Cash Out - For Time

2000m Row

November 17, 2016

1. Warm Up - 15 Minutes

2. Metcon - 3 RFT

"Heavy Cindy"

400m Run

5 Strict Pull Ups

10 Bench Press 135/85

15 Goblet Squats 44/30

November 16, 2016

1. Warm Up - 15 Minutes

2. Weightlifting - 10 Minutes

3-POSITION POWER SNATCH  

Position 1 – High Hang

Position 2 – Low Hang

Position 3 – Floor

With a running clock…

On the 0:00, Set #1 – 50% of 1RM

On the 1:30, Set #2 – 55% of 1RM

On the 3:00, Set #3 – 60% of 1RM

On the 4:30, S...

November 15, 2016

1. Warm Up - 10 Minutes

2. Metcon - For Time
15 Minute Cap
11 - 9 - 7
Deadlifts 315/205
Kettlebell Snatches (L/R) 53/35

Cash Out - 20 Minutes
100 Back Squats 115/75

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