blue lightning bolt November 20, 2017

Monday

A: 6 Rounds for Quality:
6-10 x Ring Pull-up @3030
12-20 x Hanging Dead Bug
6-10 x Push-up @3030
12-20 x Birddog
2min Cardio Rest – Athlete Choice

blue lightning bolt November 21, 2017

Tuesday

A: Trap Bar Deadlift
8min to Find Heavy 5
5 Reps x 4 Sets at Heavy

B: For Calories:
30 Second Air Bike

C: 12min EMOM
ODD: 9 x KB Swing (70/53)
EVEN: Air Bike Calories

blue lightning bolt November 22, 2017

Wednesday

A: Front Squat
Pausing FSQ x2 + Normal FSQ x2 – Building
Aim for 10# Heavier than last week

B: Clean Complex x 8 – Building
1 x Pausing Clean Pull
1 x Pausing Power Clean
1 x Pausing Clean

blue lightning bolt November 23, 2017

Thursday

A: Teams of 3
For Time:
Cash-in: 800m Run w/ 1 Wall-ball
240 DB Snatch (50/35)
180 Back Squat (135/95)
120 Burpee to Plate
*Accumulate 2000m Row
Cash-out: 800m Run w/ 1 Wall-ball

-Someone must always be rowing until completed.
-You can work on any movement in any order after Cash-in is completed.
-3 People always working.

blue lightning bolt November 24, 2017

Friday

A: Every :90 Seconds x 5 Rounds
Strict Press – 3 Reps Building

B: Every :90 Seconds x 5 Rounds
Push Press – Same Weight Across @ Heaviest 3 from Last Week

C: 8min AMRAP
3,6,9,12,15…Toes to Bar
6 x OHS (95/65)
*Score: Total OHS

blue lightning bolt November 25, 2017

Saturday

5 Rounds for Time:

12/9 Assault Bike cals (Rx+ 15/12)
12 Deadlift (Rx 135/85, Rx+ 155/105)
9 Hang Power Clean
6 Push Press/Jerk

*Walk rest 2 min in between rounds*