9 Dec 16

Take 20 minutes to establish 1-RM Snatch

In teams of 3, alternate rounds to complete as many rounds and reps as possible in 9 minutes of:
3 Power Cleans (185/125#)
6 Box Jumps (30/24″)
9 Push-Ups
*Taken from CF Invictus

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8 Dec 16

Rest & Recover

-or-

Make-up A Workout

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7 Dec 16

Every Minute on the Minute for 6 Minutes:
Minute 1: Handstand Hold x :30-:45 seconds
Minute 2: Double-Unders x :30 seconds

Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Sets 1-3 = 3 reps @ 80%
*Sets 4-6 = 2 reps @ 90%

3 Rounds for time of:
45 Double-Unders
15 Handstand Push-ups
10 Snatch (135/95#)

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6 Dec 16

Take 20 minutes to establish 1-RM Clean

AMRAP in 10 minutes of:
5 Chest to Bar Pull-Ups
10 Ring Dips
15 Wall Ball Shots (20/14 lbs)
*Taken from CF Invictus

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5 Dec 16

Every 2 minutes, for 14 minutes (7 sets):
Front Squat
*Sets 1-2 = 3 reps @ 70%
*Sets 3-4 = 2 reps @ 80%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Set 7 = 1 rep @ 95+%

EMOM for 21 Minutes:
Minute 1: :40 second row for calories
Minute 2: 4 Burpee Box Jump Overs (24/20″) 20 Double-Unders
Minute 3: 6 Burpees + 6 Strict Pull-ups
*progress/regress as needed

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3 Dec 16

Every 2 Minutes for 12 Minutes: Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
*Set 6 – 95% x 2 reps
Followed Immediately by….
Every 2 minutes, for 6 minutes (3 sets):
Deadlift x 3 reps @ 70%

AMRAP in 7 Minutes of:
3 Bar Muscle-Ups
5 Handstand Push-ups
7 Toes-to-Bar
*Taken from CF Linchpin

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2 Dec 16

Take 15 minutes to build to today’s 1-RM Back Squat
Followed Immediately by…
Every 90 seconds for 12 minutes (8 sets):
Back Squat x 2-3 reps @ 90%

3 Rounds for time of:
5 Man-Makers (45/25#)
50′ Box Push
30 Double-Unders
50′ Box Push

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1 Dec 16

Rest & Recover

-or-

Make-up A Workout

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30 Nov 16

Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 3 reps @ 85-90%

In teams of 2, complete the following for time:
100 Double-Unders
90 Wall Ball Shots, 20/14#
80 Double-Unders
70 Burpees
60 Double-Unders
50 Wall Balls
40 Double-Unders
30 Wall Balls
20 Double-Unders
10 Ring Muscle-ups
*Each partner does all the double-unders. Split all other movements as necesssary

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29 Nov 16

Take 15 Minutes to build to today Heavy Snatch.
Followed Immediately by:
Every 90 seconds for 3:00 minutes (2 sets):
Snatch x 1 @90% of Todays Heavy Snatch

Tabata 10 meter Sprint
Tabata Pull-ups
Tabata Calorie Row
Tabata Sit-ups
*Tabata is 20 seconds on, 10 seconds off x 8 sets.
*Stick with one Tabata at a time and then move to the next tabata.

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