“Happ Birthday Jill”
Mobility: Calves/Hams/Chest/Lats
A: 15 min EMOM
1) 50 DU
2) 15 Pull Up
3) 15 Push Up
B: 12 min EMOM
1) 50 DU
2) 10 C2B
3) 15 HSPU
C: 9 min EMOM
1) 50 DU
2) 5 Bar MU
3) 15 Thruster 95/65
Monthly Archives: November 2016
Monday 11-28
Mobility: Hips/Front Rack
A: 2-2-2-2-2
Front Squat @ 80%
B: 10 min EMOM
1 Squat Clean + 1 Hang Squat Clean
C: For Time
10 Hang Squat Clean 135/95
20 Burpee
8 Hang Squat Clean
16 Burpee
6 Hang Squat Clean
12 Burpee
4 Hang Squat Clean
8 Burpee
2 Hang Squat Clean
4 Burpee
Friday 11-25
“Happy Birthday Jordan”
“Murph”
1 Mile Run
100 Pull Up
200 Push Up
300 Air Squat
1 Mile Run
Wednesday 11-23
“Wear Pink”
Mobility: Hams/Glutes/ L and T Spine/Lats
A: 15 min EMOM
1) Cal Row 15/12
2) 15 Wall Ball 20/14
3) 15 Box Jump Over 24/20
B: 15 min EMOM
1) 15 KBS 70/53
2) 15 T2B
3) Cal Air Dyne 15/12
Tuesday 11-22
Mobility: Hips/OH Pos
A: 1-1-1-1-1
1 Power Snatch + 2 BTN Press + 2 OHS + 1 Snatch Balance
B: 1-1-1-1-1-1
Squat Snatch
C: 7 min AMRAP
10 Snatch 75/55
10 Burpee
D: 7 min AMRAP
30 DU
15 DB Snatch 70/55
Monday 11-21
Mobility: Hips/Lats
A: 3 Rounds
10 Pull Up
10 DB Front Squat
10 DB Front Lunge
5 Squat Jump
B: 5-5-5-5-5
Front Squat @ 75%
C: 12 min AMRAP
12 C2B
6 Front Squat 135/95
6 Front Lunge 135/95
24 Lateral Bar Hops
Saturday 11-19
In teams of two with one partner working at a time….
“Partner Deck of Cards”
♥️ = S2OH 95/65
♠️ = Pull Up
♦️ = Power Clean 95/65
♣️ = Wall Ball 20/14
Aces = 4 Rope Climbs
Joker = 400 m Run
