Rx+
8-6-4-2
1 Power Snatch
1 Hang Squat Snatch
1 OH Squat
*Load increases each round
Men: 95-135-155-185
Women: 65-95-115-125
Rx
8-6-4-2
1 Power Snatch
1 Hang Squat Snatch
1 OH Squat
*Load increases each round
Men: 65-95-135-155
Women: 45-65-95-115
FITNESS
8-6-4-2
1 Power Snatch
1 Hang Squat Snatch
1 OH Squat
*Load increases each round
2017 11 29
RX+
EMOM 12min
3 Front squat (225/155lbs)
AMRAP Muscle up for the remaining minute
RX
EMOM 12min
3 Front squat (185/125lbs)
AMRAP Ring Dip for the remaining minute
FITNESS
EMOM 12min
5 Front squat (95/65lbs)
AMRAP 20-inch box pushup for the remaining minute
2017 11 28
Rx
50-40-30-20-10
Double Unders
Hip Extensions
Weighted Situp
FITNESS
50-40-30-20-10
Double Unders
Hip Extensions
Weighted Situp
2017 11 27
Shoulder Press
3-3-3-3-3
Push Press
3-3-3-3-3
2017 11 26
Rx+
100m Run
10 GHD Situps
10 DB Plank Rows (65/45lbs)
Each Round, add 100m Run + 10 GHD Situps and 10 DB Plank Rows
AMRAP 24min
Rx
100m Run
10 GHD Situps
10 DB Plank Rows (55/35lbs)
Each Round, add 100m Run + 10 GHD Situps and 10 DB Plank Rows
AMRAP 24min
FITNESS
100m Run
10 Situps
10 DB Plank Rows
Each Round, add 100m Run + 10 GHD Situps and 10 DB Plank Rows
AMRAP 24min
2017 11 24
RX+
Gymnastics
Max Chest to Bar Pullup
“Jerk Snatcher”
20 Clean and Jerk
20 Snatch 135/95lbs
RX
Gymnastics
Kipping + Chest to Bar Pullups
“Jerk Snatcher”
20 Clean and Jerk
20 Snatch 95/65lbs
FITNESS
Gymnastics
Pullup
“Jerk Snatcher”
20 Clean and Jerk
20 Snatch 65/45lbs
2017 11 23
Rx+
2min Bench Press (80% 1RM)
1min Rest
2min Assault Bike
1min Rest
3 Rounds
Rx
2min Bench Press (75% 1RM)
1min Rest
2min Assault Bike
1min Rest
3 Rounds
FITNESS
2min Bench Press
1min Rest
2min Assault Bike
1min Rest
3 Rounds
2017 11 22
Rx+
1min Plate OH Hold (45/25lbs)
12 Plate Overhead Walking Lunges
15 Plate Squats
18 Plate Lateral Jump Overs
5 Rounds
Rx
1min Plate OH Hold (25/15lbs)
12 Plate Overhead Walking Lunges
15 Plate Squats
18 Plate Lateral Jump Overs
5 Rounds
FITNESS
1min Plate OH Hold
12 Plate Walking Lunges
15 Plate Squats
18 Plate Jumps
5 Rounds
2017 11 21
Weighted Pull-ups
5 – 3 – 1 – 1 – 1
2017 11 20
Rx+
“Chewbacca”
1km Row
50 Wall Ball (20/14lbs)
50 Box Jumps (24/20-inch)
50 Ring Pushups
50 KB Swing (24/16kgs)
50 MB Clean
1km Row
Rx
“Chewbacca”
1km Row
50 Wall Ball (20/14lbs)
40 Box Jumps (24/20-inch)
30 Ring Pushups
40 KB Swing (24/16kgs)
50 MB Clean
1km Row
FITNESS
“Chewbacca”
500m Row
40 Wall Ball (14/10)
30 45lb Plate Jumps
20 20-inch Box Pushups
30 KB Swing (16/12kgs)
40 MB Clean (14/10lbs)
500m Run
2017 11 19