Front squat
Work to a heavy single

800 m run
30 calorie row
25 burpees
20 clusters 115/75

Cluster=squat clean into a thruster, bar comes from the floor each rep

EMOM 10 minutes
3 power cleans+3 front squats+3 push jerks 135/95

400 m run, 30 wall balls 20/14
400 m run, 20 burpee box jump overs 24/20
400 m run, 30 ghd sit ups
400 m run, 20 burpee box jump overs 24/20
400 m run, 30 wall balls 20/14

Push press
3x5 @ 70%

10-9-8-7-6-5-4-3-2-1
Deadlifts 185/135
Lateral bar over burpees

I underestimated yesterday's workout--
Good effort!

AMRAP 4 minutes
Run 400 m
50 double unders
Max rep power snatches in remaining time (75/55)
Rest 4 minutes

AMRAP 4 minutes
Run 400 m
40 double unders
Max reps power snatches in remaining time (85/65)
Rest 4 minutes

AMRAP 4 minutes
Run 400 m
30 double unders
Max reps power snatches in remaining time (95/75)

*see yesterday's blog for power snatch video

I would like to encourage any of you that haven't yet to get your own jump rope.  Jump ropes are cut to your height--having the correct length makes huge difference.  Ask around/check reviews--definitely worth the time and effort in getting one you like!

Power snatch
3@ 60%
3@ 70%
3@ 75%--2sets

Back squat
Work up to a heavy single

AMRAP 18 minutes
30 thrusters 95/65
30 box jumps 24/20
30 calorie row
30 toes to bar

Modifications:
Thrusters=wall ball thrusters
Box jumps=JUMP--to a plate
Row=turn the resistance down, keep s/m at 22+
Toes to bar=weighted sit ups

Looking for 3+ rounds!!

The gym will only be open at 8 am tomorrow.

Clean and jerk
Build to a heavy single

Front squat
4 @ 75%--5 sets

Then
9-7-5
Ring dips
Chest to bar pull ups
Squat snatches 95/65

"Kelly"
400 m run
30 box jumps 24/20
30 wall balls 20/14

5 rounds for time

AMRAP 5 min
35 cal row
Max reps of macho man in time remaining (95/65)
Rest 5 min
AMRAP 5 min
25 cal row
Max reps of macho man in time remaining (115/85)
Rest 5 min
AMRAP 5 min
15 cal row
Max reps of macho man in time remaining (135/105)

"Macho Man" = 3 power cleans, 3 front squats, 3 push jerks

Snatch 4 sets of 5 at 75%

Then

400 m run
21 kettlebell swings 53/35
12 pull ups

3 rounds

Back squat 4 @ 75%--5 sets

AMRAP 15 minutes
50 double unders
25 calorie row
15 hang squat cleans 95/65

Clean and jerk
2@60%
2@65%
2@70%
1@75%--5 sets

Front squat
5@70%--3 sets

Then:

10 chest to bar pull ups
10 front squats 165/110
10 burpees

3 rounds for time

If time:
Snatch
2@60%
2@65%
2@70%
1@75%--5 sets

So....some of us have been wanting to flip a tire before the weather got bad....

Teams of 3 (or whatever--we always make something work!)

50 tire flips (all members help flip)
After each flip, all members perform 5 tire jumps then
Perform 5 push ups with hands on the tire
Every five minutes all members perform a 400 m run

Wear black clothes--the tires are messy!

Should be fun--hope to see a bunch of you tomorrow!

Hang power clean
3 @ 70%--3 sets

Clean pull
3 @ 80%--3 sets

Back squat
5 @ 75%--3 sets

4 X :20 seconds, :10 seconds off
Sit ups
Deadlifts 155/105
Sits ups
Deadlifts 155/105

Complete all 4 sets of one movement before moving on to the next.

EMOM--8 minutes
3 power cleans+3 front squats+3 push jerks 135/95

AMRAP 4 minutes
15-12-9
Wallballs 20/14
Chest to bar pull ups
Max calorie row in time remaining
Rest 4 minutes

AMRAP 4 minutes
15-12-9
Wallballs 20/14
Toes to bar
Max calorie row in time remaining
Rest 4 minutes

AMRAP 4 minutes
15-12-9
Wallballs 20/14
Pull ups
Max calorie row in time remaining

Hang power snatch 3 @ 70%--3 sets

Snatch pull 3 @ 80%--3 sets

Overhead squat 3 @ 70%--3 sets

Then

21-15-9
Sumo deadlift high pull 95/65
Push press 95/65
Bar over burpees

Clean and Jerk

70% x 2
75% x 2
80% x 1
85% x 1
90% x 1
95% x 1

Clean Pull

110% x 2 - 4 sets

Front Squat

85% x 4 - 5 sets

Then

500 meter row
12 burpees
21 box jumps

3 rounds for time

30 snatches for time @ 115/75

Then

In teams of three
Complete 10k row
Team mates switch every 250.
For time

Power clean
5 @ 70%--5 sets

Push press
5 @ 70%--5 sets

Then

15-10-5
Ketttlebell swings 70/53
Toes to bar

800 m run with a 20/15 wall ball

5-10-15
Kettlebell swings 70/53
Toes to bar

EMOM for 6 minutes
3 cleans+3 front squats+3 push jerks (135/95)

AMRAP 3 minutes
21 calorie row
21 burpees over the rower
Max thrusters 75/55
Rest 3 minutes

AMRAP 3 minutes
18 calorie row
18 burpees over the rower
Max thrusters 95/65
Rest 3 minutes

AMRAP 3 minutes
15 calorie row
15 burpees over the rower
Max thrusters 115/80
Rest 3 minutes

AMRAP 3 minutes
12 calorie row
12 burpees over the rower
Max thrusters 135/95

Snatch
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
1 @ 95%

Back squat
5 @ 85%--5 sets

Then...

400 m run
15 clean and jerk 115/80
75double unders

3 rounds

Clean and jerk
2 @ 70%
2 @ 75%
2 @ 80%
1 @ 85%
1 @ 90%--3 sets

Front squat
5 @ 83%--5 sets

10 front squats 135/95
20 chest to bar pull ups
50 double unders

3 rounds

"31 Heroes"
Teams of two, AMRAP 31 minutes
8 thrusters 155/105
6 rope climbs
11 box jumps 30/24

Partner 1 performs the workout listed above, partner 2 runs 400 m with a 45/25 pound plate.  When partner 2 returns, he starts the above workout where partner 1 leaves off and partner 1 leaves for the 400 m run with the weight.


On 6 August 2011, a U.S. Boeing CH-47 Chinook military helicopter, Call Sign "Extortion 17," was shot down while transporting a quick reaction force attempting to reinforce an engaged unit of Army Rangers in Wardak province, west of Kabul, Afghanistan.^[6][7] The resulting crash killed all 38 people on board—25 American special operations personnel, five United States Army National Guard and Army Reserve crewmen, seven Afghan commandos, and one Afghan interpreter—as well as a U.S. military working dog.^{[8][9][10][11]} It is considered the worst loss of American lives in a single incident in the Afghanistan campaign, surpassing Operation Red Wings in 2005.

Power clean
4@ 80% --5 sets

Push press
4@ 80% --5 sets

AMRAP--7 minutes
Power snatch 95/65
EMOM: 7 wall balls (25/20)

Wall balls start on the 0:00