Strength
15 minutes to find 2RM Overhead Squat
Conditioning
21-15-9
Overhead Squat 115/75
42-30-18
Deadlift 115/75
84-60-36
Double Unders
Cap: 14 minutes
11/11/2019
Strength
15 min to find 1RM Hang Clean and Jerk
Conditioning
8 min AMRAP
5 Hang Power Cleans 155/105
5 Shoulder to Overhead 155/105
10 Chest to bar pull ups
11/8/2019
20.5
40 Ring Muscle ups
80 Cal Row
120 Wall Balls 20/14
Partition reps anyway
Cap: 20 minutes
11/7/2019
Strength
1 Power Snatch + 1 Hang Power Snatch EMOM x 10, building
Conditioning
14 min AMRAP
1200m Run buy in,
in remaining time AMRAP of:
10 Power Snatch 95/65
15 Box Jump 24/20
11/6/2019
Remy
AMRAP 5
1000 Meter Row or 2000 Meter Bike
Max Burpees
Rest 5 Minutes
AMRAP 5
50 Burpees
Max Meter Row or Bike
11/5/2019
Strength
15 min to find 1RM Bench Press
Conditioning
10 minute AMRAP
5 Strict HSPU
10 Toes to bar
15 DB Snatch 50/35
11/4/2019
Strength
15 min to find
2RM Thruster
Conditioning
5-10-15-20
Thruster 75/55
Pull ups
10-20-30-40
Double Unders
Cap: 12
11/1/2019
20.4
For time:
30 box jumps, 24 in/20
15 clean and jerks, 95 lb/65lb
30 box jumps, 24 in/20
15 clean and jerks, 135 lb/85lb
30 box jumps, 24 in/20
10 clean and jerks, 185 lb/115lb
30 single-leg squats
10 clean and jerks, 225 lb/145lb
30 single-leg squats
5 clean and jerks, 275 lb/175lb
30 single-leg squats
5 clean and jerks, 315 lb/205lb
Time cap: 20 minutes
10/31/2019
Strength
Back Squat
3×8 @65%
Conditioning
35/25 Cal Bike
35 Toes to Bar
150 Double Unders (250 singles)
Cap: 12 min
10/30/2019
“The Chief”
5 rounds
3 minute AMRAP
3 Power Cleans 135/95
6 Push ups
9 Air squats
1 min rest
