A.
Every 2 minutes, for 12 minutes
Push Press + 2 Power Jerk
B.
Four sets:
Against a 2-minute running clock, complete:
Row 300/250 Meters
Max Reps Push Press 115/75 lb
Rest 2 minutes between sets
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