A.

Three sets of:

Power Snatch x 2.2.2

(rest 10 seconds between doubles)

Rest 3 minutes

B.

Three Wise Men - Veterns Day Tribute

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

A.

3 sets not for time:

Deadlift x 6-8 reps @ 30X1

Stationary Dips or Ring Dips x 12-15 @ 2011

Toes-to-Bar x 10-12

B.

2 Rounds of:

3 Minutes Max Calorie Row

Rest 60 seconds

2 Minutes Max Reps DB/KB Box Step-Ups

Rest 60 seconds

1 Minutes Max Reps Abmat Sit-Ups

Rest 60 seconds

A.

Every 3 minutes, for 15 minutes:

Back Squat x 3-5 reps @ 31X1

*65-70% is a good place to start these squats, we will be adding weight each week.

B.

For time:

21 Back Squats 225/135

400m run

15 Front Squats 185/115

400m run

9 Overhead Squats 135/95

400m run

Three sets for times, of:

Row 500 Meters

2 Rope Climbs

4 Squat Clean & Jerks 155/105  

8 Burpee Box Jump-Overs 24/20

12 Toes-to-Bar

16 Wall Ball 20/14

Rest 4 minutes

A.  

0-15:00

Build to a 1 rep max Snatch

B.  

15:00-30:00

Build to a 1 rep max Clean & Jerk

C.  

30:00-42:00

Complete as many rounds and reps as possible in 12 minutes: 

RX

3 Snatches 135/105 lbs. 

6 Clean & Jerks 135/105 lbs. 

9 Chest-to-Bar Pull-Ups

54 Double-Unders

Scaled  

3  Snatches 95/65 lbs.

6 Clean & Jerks 96/65 lbs. 

9 Pull-Ups

54 Single-Unders 

A.  

Take 15-20 minutes and build to today's heavy

Push Press + Power Jerk

B.  

For time:

21 Power Jerks 95/65

42 Knees-to-Elbows

15 Power Jerks 135/95

30 Knees-to-Elbows

9 Power Jerks 155/105

18 Knees-to-Elbows

Coach Jon is back with another EZ mobility episode. This week he is tackling the Brettzel stretch. If you are looking to increase rotational mobility through your spine, this is a great stretch.https://youtu.be/flIizdIGHAQ

A.  

Five sets

Power Clean x 2.2.2

(rest 10 seconds between doubles)

Rest 3 minutes

B.  

3 Rounds

400m run

5 Squat Cleans 185/125

1 Round of Mary

 *

"Mary"

5 Handstand Push-Ups

10 Pistols

15 Pull-Ups

A.  

3 sets not for time:

Deadlift x 6-8 reps @ 3011

Stationary Dips or Ring Dips x 10-12 @ 2011

L-Sit x 30-45 seconds

B. 

Three sets for times of:

100 Double-Unders

30 Kettlebell Swings 24/16 kg

20 Box Jumps 24/20 "

Rest 3 minutes

A.

Every 2 minutes, for 12 minutes

Snatch Balance x 3

B.

400m sprint

---Rest 2 minutes---

800m sprint

---Rest 3 minutes---

1200m sprint (Shary Circle Lap)

---Rest 3 minutes---

800m sprint

---Rest 2 minutes---

400m sprint

Halloween “Monster” Mash-Up

In teams of 2:

Complete as many rounds and reps as possible in 5 minutes of:

"Fran"

21-15-9

Thrusters 95/65 lbs.

Pull-Ups

Rest 3 minutes, then...

Complete as many rounds and reps as possible in 5 minutes of:

"Grace"

Clean & Jerks 135/95 lbs.

Rest 3 minutes, then...

Complete as many rounds and reps as possible in 5 minutes of:

"Diane"

21-15-9

Deadlifts 225/135 lbs.

Handstand Push-Ups

Rest 3 minutes, then...

Complete as many rounds and reps as possible in 5 minutes of:

"Annie"

50-40-30-20-10

Double-Unders

AB Mat Sit-Ups

A.

4 sets

Split Jerk x 3.2.1

*10 seconds between each set of Split Jerks

B.

Against a 2-minute running clock, complete a total of five sets of the following:
Row 300/250 Meters
Max Reps Push-Ups

Rest 2 minutes between sets.

Coach Jon Adams with another EZ mobility fix. In this video Jon demonstrates a staple of hip mobility with the couch stretch. If this isn't part of your mobility routine it needs to be. http://youtu.be/cmBkGjN7tlc

A.

3 sets not for time

Butterfly or Kipping Practice for Pull-Ups

Pistols x 8-10 each leg

Hollow Hold x 30-45 seconds + 15 Hollow Rocks

B.

For time:

100 Double-Unders

75 Kettle Bell Swings 24/16 kg

50 Deadlifts 135/95

25 Bar Facing Burpees

A.

5 sets

Clean x 1.1 + Hang Clean (below knee)

B.

“Karen”

150 Wall Balls 20/14 lbs.

*Every time you break 200m run

A.

3 sets not for time

Handstand Push-Ups x 8-10

Barbell Bent Over Rows x 8-10

Candle Stick Rolls x 10

B.

Every minute, on the minute for 15 minutes

Minute 1 - 15/12 Bench Press 115/75 lbs.

Minute 2 - 15/12 Calories Rowing

Minute 3 - 15 GHD Sit-Ups

A.

5 sets

Snatch x 1.1 + Hang Snatch (below knee)

B.

AMRAP 10

3 Snatches 135/95 lbs.

2 Rounds of Cindy

1 Rope Climb

* "Cindy" 5 Pull-Ups 10 Push-Ups 15 Air Squats

For time:

10 Thrusters 115/75

20 Toes-to-Bar

10 Power Snatch 115/75

20 Pistols

10 Handstand Push-Ups

100 Double-Unders

10 Handstand Push-Ups

20 Pistols

10 Power Snatch

20 Toes-to-Bar

10 Thrusters

A.

15 minutes to work up to a heavy Split Jerk

B.

Every minute, on the minute for 25 minutes

Minute 1 - Assault Bike

Minute 2 - Bear Crawl

Minute 3 - Rest

Minute 4 - 20 Double-Unders + Max Kettle Bell Swings 24/16

Minute 5 - Rest

A.

3 sets not for time

Ring Rows x 6-8

Double Kettle Bell Strict Press x 8-10

Partner Leg Toss x 15

B.

"Bodhi"

10-22-12

Snatch 95/65 lbs.

Pull-Ups

*RX version is Squat Snatch & Chest-to-Bar Pull-Ups