October 2017

Hang Squat Clean 6-3-1 TNG E2MOM Power Clean 6-3-1 TNG E2MOM Squat Clean 6-3-1 TNG E2MOM EMOM WOD****1 minute Work– –1 minute Rest -Min 1 = 7 Hang Power Clean to Max Muscle- Ups (Ring or Bar) MRX C2B Pull-Ups -Min 2 = Rest -Min 3 = 7 Hang Squat Clean to Max Box Jumps -Min 4 = Rest […]

10min Deadlift Build Up, Handstand Push-Up Warm Up and Station Set Up EMOM Speed & Max Rep Training -Min 1 = 10 Deadlifts & Max Reps Handstand Push-Ups -Min 2 = Rest x 4 Sets/8min 2 Rounds For Time Of: -Run 200m or 0.5km Bike -20 KBS -20 Anchored Military Sit-Ups RX+ GHD -Run 200m or 0.5km Bike -20 Shouler To Overhead

“Santa Maria Voyage” by DB For Time: -10 Hang Power Snatch 115/75 MRX 95/55 -10 OHS 115/75 MRX 95/55 -10 Burpee Pull-ups -10 calorie Row -20 Hang Power Clean 115/75 MRX 95/55 -20 Front Squats 115/75 MRX 95/55 -20 C2B Pull-ups -20 calorie Row -30 Deadlifts 115/75 MRX 95/55 -30 Back Squats 115/75 MRX 95/55 -30 Pull-ups

Back Squats: E2MOM 4 – 4 – 4 – 2 – 2 – 2 – 1 – 1 – 1 3min AMRAP: -5 Ring or Bar Muscle Ups MRX 5 Chest To Bar Pull-Ups -6 Back Squats 135/95 MRX 95/65 -7 Box Jumps 30/24″ MRX 24/20″ Rest 3 minutes 3min AMRAP: -7 Back Squats -6 Chest To Bar Pull-Ups MRX Pull-Ups

“SHAM” 7 Rounds For Time Of: -11 Bodyweight Deadlifts -100-meter Sprint Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that

Build Up to a Heavy 3 rep TNG Power Clean & Jerk E2MOM: 3 – 3 – 3 – 3 “Growing for Grace” by DB For Time: -30 Clean & Jerks 75/55 RX+ 95/65 MRX 55/45 -800m Run -20 Clean & Jerks 95/65 RX+ 115/75 MRX 75/55 -600m Run -15 Clean & Jerks 115/75 RX+ 135/95 MRX 95/65 -400m Run

Hang Muscle Snatch 6 – 3 – 1 TNG E2MOM Power Snatch 6 – 3 – 1 TNG E2MOM Squat Snatch 6 – 3 – 1 TNG E2MOM For Time: -16/13 Calorie Row or Bike -16 Hang Power Snatch 95/65 RX+ 115/80 MRX 75/55 -1 Rope Climb 15′ RX+ Legless MRX 10′ -16/13 Calorie Row or Bike -16 Squat

Bench Press Drop Sets E4MOM: 4 sets of the following format: 5-6 Reps @80% then immediately reduce load to around 40-60% and hit max reps EMOM WOD: 1min Work- -1min Rest -Min 1 = 10 (MRX 7) Over Bar Burpees to Max Front Squats -Min 2 = Rest -Min 3 = 7 (MRX 4) Burpee Pull-ups to Max T2B -Min 4

“BARBELL BARBARA” by DB 4 rounds, each for time of: – 5 Hang Squat Cleans 135/95 MRX 95/65 -20 Pull-ups – 5 Power Cleans 135/95 MRX 95/65 -30 Push-ups – 5 Hang Squat Cleans -40 Sit-ups (ab-mat anchored) – 5 Power Cleans -50 Air Squats Rest exactly 3 minutes between each round. *Score is final time minus

Push Press to Push Jerks: E3MOM -6 Push Press to 6 Push Jerks -5 Push Press to 5 Push Jerks -4 Push Press to 4 Push Jerks -3 Push Press to Max Push Jerks 3 Rounds For Time Of: -400m Run -12 Shoulder To Overhead 115/75 RX+ 135/95 MRX 95/65 -12 Box Jumps 24/20″ RX+ 30/24″ MRX20/18″ Core Development -25