Saturday
Nov222014

Sunday, November 23

Rest Day

Friday
Nov212014

Saturday, November 22

"Jackie"
For Time:
Row 1,000 meters
50 Thrusters @ 45/35
30 Pullups

Thursday
Nov202014

Friday, November 21

A.) 3x4 Snatch Balance.  Rest 2 minutes between.
B.) Build to a single heavy Power Snatch in 10 minutes.
C.) 5 Rounds for time of:
     5 Power Snatch @ 115/75
     7 Box Jumps @ 24/20
     12 Ring Pushups

Thursday
Nov202014

Thursday, November 20

Rest Day

Tuesday
Nov182014

Wednesday, November 19

A-1.) 4x Max Strict Pullups
A-2.) 4x6 Single Leg Romainian Deadlift. Rest 20-30 seconds between legs.
B.) 8 Minute AMRAP of:
     8 Wall-Ball Shots @ 20/14
     6 Kettlebell Swings @ 70/53
     4 Burpees

Monday
Nov172014

Tuesday, November 18

A.) 3x2 Hang Squat Cleans.  Rest 2 minutes between sets.
B.) 10-6-4-2 Thrusters.  Rest 60-90 seconds between sets.  Increase weight each set.
C.) EMOM for 10 minutes of:
     odd minutes- 50 Double Unders
     even minutes- 15-20 Hollow Rocks
"

Sunday
Nov162014

Monday, November 17

A.) 4 sets, not for time of:
       5-10 Strict Toes to Bar
       5-10 Ring Rows
       3-6 Handstand Pushups (strict if possible) or 20-30 second Handstand Hold
B.) 4x8 Backsquats @ 2020 Tempo. Rest 90 seconds between sets.
C.) 500 meter row Time-Trial