Monday – 11/20/17 Strength 2RM Front Squat Weightlifting  E90s for as long as possible Snatch high pull + hip snatch Start at 50% of 1RM and work up to a max for the day. Gymnastics 7×4 Strict Weighted pull-up ~ 30% of 1RM Metcon With a clock set for 12 Minutes 1 Minute of double […]

Monday – 11/13/2017 Strength 10RM Back squat Gymnastics EMOM for 10 Minutes straight set of Strict Pull-ups then 20 seconds of TRIPLE unders Weightlifting Start at 50% of 1RM and work up to a max for the day of the following complex. Snatch grip deadlift with 3 second pause above the knees + hip snatch […]

Monday – 11/06/2017 Strength Deadlift 5-5-5-5-5 Weightlifting Snatch EMOM for as long as possible 1 Slow pull squat snatch with pause in bottom of overhead squat Start at 60% and work up to a max for the day Gymnastics EMOM for 10 Minutes Straight set of strict HSPU Metcon  AMRAP in 10 Minutes * 20 […]

Monday – 10/30/2017 Strength 4×7 Back Squat ~ 70% of 1RM or increasing from 10/23 Weightlifting Every 2 minutes for as long as possible 1 squat clean + 3 front squats Gymnastics 7×3 Minutes Straight set of Muscle Ups then 21 Calorie Row record the time of each attempt Metcon AMRAP in 12 Minutes 10-20-30-40 […]

Monday – 10/23/2017 Strength 4×7 Back Squat ~ 70% of 1RM or increasing from 10/16 Weightlifting EMOM for 10 Minutes 2 Power Cleans Gymnastics “Half Nate” AMRAP in 10 minutes of 2 Muscle ups 4 HSPU 8 Kettlebell swings 32/24 kg Metcon AMRAP in 10 minutes 3-6-9-12-15 … Power clean 155/105 lb 30 Double unders […]

Monday – 10/16/2017 Strength 4×7 Back Squat ~ 70% of 1RM or increasing from 10/9 Weightlifting 15x90s squat snatch 1 Squat snatch with pause below the knee starting at 60% and increasing with every lift work up to at least 85% of 1RM Gymnastics EMOM for 10 Minutes [odd] Kipping Chest to bar pull-ups [even] […]

Monday – 10/9/2017 Strength 4×7 Back Squat ~ 70% of 1RM or increasing from 10/2 Weightlifting 10x60s Power clean + hang power clean from below the knees Start at 60% and work up to a strong effort lift Gymnastics EMOM for 10 Minutes Straight set of kipping muscle ups with pause at top of ring […]

Monday – 10/2/2017 Strength 4×7 Back Squat ~ 70% of 1RM or increasing from 9/25 Weightlifting 10x60s Power clean + 3 Split Jerks Start at 60% and work up to a strong effort lift Gymnastics EMOM for 10 Minutes Straight set of Strict deficit HSPU use a depth you can get 3-5 reps each round […]

Monday – 9/25/2017 Strength 4×7 Back Squat ~ 70% of 1RM or increasing from 9/18 Weightlifting EMOM for as long as possible squat snatch with pause below the knees start at 60% and work up to 90% of 1RM Gymnastics EMOM for 10 Minutes Straight set of kipping HSPU Skill EMOM for 10 Minutes [odd] […]

Monday – 9/18/2017 Strength 4×7 Back Squat ~ 70% of 1RM or increasing from 9/11 Skill EMOM for 10 Minutes 1 Squat clean + 2 front squats starting at 60% and working up to a max for the day Gymnastics EMOM for 10 Minutes straight set of kipping muscle up Metcon 30 Double unders 20 […]