WARM UP 

• TRX row x 15
• TRX push up x 15
• BW squats x 15
•    4 rounds 

STRENGTH 

• EMOTM 10 min 
• Push Press x 3 
• Max L sit 
•    Rest 5 min 
• Amap 10 min 
• 10 pull ups
• 20 KB swings 
• 200 m run 
•    Rest 2 min 
• 50-40-30-20-10
• Double under 
• Sit up 
•      X 2 rounds 

29.10.15

Warm up 

• Childs pose as needed 
• Runners stretch 
• Banded lat stretch 

Barbell warm up 

• Muscle clean x3 
• Power clean x3 
• Jerk x3 

Strength 

• Pwr clean +pause jerk + jerk 5-7 sets

Conditioning 

• 2-4-6-8-10… 17 min amrap
• Pwr clean 60/30 +70/40
• Ring dip 
• Burpee 
• After every round add 2 reps ascending. 

WARM UP

• Roll out 5 min
• Walking heel grabs x 25 per leg 
• Leg swings front to back/side to side 50 each leg. 

CONDITIONING 

• EMOTM 10 min 
•   3 deadlifts 80%
•   3 strict pull ups
• Rest 5 min 
• Amap 10 min
•   20 1 arm rkbs 10 per arm 
•   10 candlesticks 
• Rest 2 min 
• Amap 10 min 
•   20 KB hp 
•   10 WB 

Happy birthday JR

Warm up 

• Directional band warm up 
• Frog stretch and pigeon pose as needed 

Barbell warm up 

• Muscle snatch x3 
• Snatch x3 
• Snatch balance x3 
• 3 sets 

Strength 

• 5-7 sets 1 Pwr snatch + snatch balance 

Conditioning

• 80 DU
• 10 thrusters 50/30
• 27 pull ups
• 10 hang cleans 50/30
• 27 alternating db snatch 45/30 per arm
• 10 front rack lunges per leg 50/30
• 27 burpee box overs 24/20
• 80 DU

WARM UP 

• Sling shot hip circles 
• Pigeon pose x 1 min each side
• 20 BW squats
• 20 push ups 

STRENGTH

• Tempo front squats x 2 EMOTM 10 min

CONDITIONING 

• 10-15-20-15-10
• Front squat 
• Push press  
• 20 double Unders after each round. 

WARM UP

• 1 sled push 
• 10 hollow rocks 
•    5 rounds 

STRENGTH

• FLOOR PRESS x 2 EMOTM 10min

CONDITIONING 

• 10 floor wipers
• 20 push ups 
• 400 m run 
• 8 rounds 

Happy birthday Chris!

Warm up 

• Childs pose 2 min 
• Pigeon pose 1 min per side 
• Banded lat stretch 1 min per side 

Barbell warm up 

• Muscle clean x3 
• Clean x3
• Push press x3 
• 3 sets 

Strength 

• Clean x2 + 2 push press 5-6 sets or to DM 

Conditioning 

• 390m run! Cut a corner!
• 39 box jump
• 39 t2b 
• 39 push press 40/20
• 39 ghd sit up 
• 39 sumo deadlift high pull 
• 39 back ext 
• 39 wall balls 
• 390 row

Happy birthday to this stud of man! 

 

WARM UP 

• Stretch 5 min
• 5 push ups 
• 5 sit ups 
• 20 jump ropes 
•     5 rounds 

STRENGTH 

• Deficit deadlifts 5×3

CONDITIONING 

• 50 double Unders 
• 40 sit ups 
• 30 sec plank hold 
• 20 KB high pulls 
• 10 push ups 
•    Amap 25 min 

20.10.15

Warm up 

• Directional band warm up as needed 
• Frog and pigeon pose and needed 

Barbell warm up 

• Muscle snatch x3
• Ohs x3 
• Power snatch x3 
• 3 sets 

Strength 

• 5×3 power snatch 50,60,65,70,70%

Conditioning 

• 30-20-10 
• Double unders 
• Sit ups 
• 10-20-30
• Double unders 
• Push ups 

WARM UP 

• Saddle stretch x 3 min 
• Runners stretch x 2 min ea
•      Then 
• 20 squats 
• 50 jumping jacks 
•     2 rounds 

STRENGTH 

• BACK SQUAT 5×3

CONDITIONING 

• BW Lunges x 10 per leg 
• KB swing x 8 
• Front squats 6 
•     Amap 15 min 
• 800m run
• 400m cool down walk