11.19.2018

1) Build to a heavy complex of: 3 Power Clean, 3 Front Squat, 3 Push Jerk 135/95 2) AMRAP 12: 3 Rounds of Macho Man (135/95) 15 Toes to Bar Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks

11.17.2018

For Time: 1000 Meter Row 21 Hang Power Snatches (95/65) 21 Burpee Box Jumps (24/20) 500 Meter Row 15 Hang Power Snatches (95/65) 15 Burpee Box Jumps (24/20) 250 Meter Row 9 Hang Power Snatches (95/65) 9 Burpee Box Jumps (24/20)

11.16.2018

1) Deadlift 6-4-2 2) AMRAP 15 60 Double Under 30 Wall ball 20/14 15 Deadlift 245/165

11.15.2018

AMRAP 45 min 800m run 8 Sledge hammer swing 8 slam ball toss Max reps strict pull up 800m row 8 slam ball clean 40/30 Max reps strict push up 80 Double Under 8 Single leg squat left leg 8 Single leg squat right leg 8 Sledge hammer swing

11.14.2018

1) Front Squat – Build to a heavy single with 3 second pause in bottom 2) 5 Rounds: 200 Meter Run 2-4-6-8-10 Front Squats (165/110)

11.13.2018

Every 4:00 x 5 Rounds: 15/12 Calorie Row 12 Lateral Burpees Over Bar 6 Power Snatches (135/95) Score is slowest round

11.12.2018

For time: • 1000m row • 50 Thruster 45/35# • 30 Pull-ups

11.10.2018

Teams of 3 5 Rounds (30 Minute Cap): 60/50 Calorie Row 50 Deadlifts 40 Hang Power Cleans 30 Push Jerks Round 1: 95/65 Round 2: 115/80 Round 3: 135/95 Round 4: 155/105 Round 5: 175/115

11.09.2018

AMRAP 18: 5 Round Buy-In: 200 Meter Run 10 Overhead Squats (95/65) In Time Remaining: Max Rounds of: 5 Pull Up 10 Push Up 15 Air Squat

11.07.2018

1) Deadlift 5×5 (5 working sets) 2)  24-18-12 Db Snatch (50/35) Box Jump Over (24″/20″)