30NOVEMBER2015 – 4DECEMBER2015

30November2015 – Monday A. Strength – Find 1RM Front Squat B. WOD – For time: 10-9-8-7-6-5-4-3-2-1 TTB Burpees to bar C. Extra – Horizontal Ring Rows: 3×6 *Add weight if needed 01December2015 – Tuesday A. Strength – Find 1RM...

23November2015 – 28November2015

  23November2015 – Monday A. Warmup B. Strength – 3-Position Snatch: 4×1+1+1 (High Hang Snatch + Hang Snatch + Full Snatch) *All Snatches must be squat snatches. Do not drop the bar between reps. Add weight each set C. WOD – 3RFT: 5 Strict...

16November2015 – 20November2015

16November2015 – Monday A. Warmup B. Strength – 15min. E3MOM: 3 OHS *Climbing C. WOD – 12min. Alt. EMOM: Even- 3 Snatches @70% Odd- 15 Burpees over the bar D. Extra – 10min. Alt. EMOM: Even- 5 Strict Pullups Odd- 5 Bench Press 17November2015...

09November2015 – 13November2015

09November2015 – Monday A. Warmup B.Strength – 10min. EMOM: 1 Hang Power Snatch + 1 Hang Squat Snatch *Start at 50% and add 5# each minute C. WOD – 14min. Alt. EMOM: ODD- 3 C&J (185,125) EVEN- 15 Wallballs (20,14) D. Extra – 10min. EMOM: 2...

2November2015 – 6November2015

  2November2015 – Monday A. Warmup – B. Strength – 6min. Strict Press E2MOM: 70%x3, 80%x3, 90%x3+ C. WOD – 3rds for time: 400m Run 3 Rope Climbs 15 Wallballs (20,14) D. Extra – Assault Bike Calories: 21-18-15-12-9 *1:1 Work:Rest...