NOVEMBER 30, 2012

225/155 deadlift x 30

                                                              200m uneven farmers carry

pull-ups x 30

NOVEMBER 29, 2012

power snatch
2x2 @ 60%
2x1 @ 70%
2x1 @ 80%
 

power clean
2x2 @ 60%
2x1 @ 70%
2x1 @ 80%

November 28, 2012

"Nate"

amrap in 20 min:

muscle ups x2

handstand push ups x 4

2/1.5 pood kettlebell swings x 8

*Scores not pictured:

 Nikki G. - 14+1

Katie P. - 11+1

NOVEMBER 27, 2012

clean & jerk
2x @70%
2x @ 75%
1x @ 80%
1x @ 85%
 

for time:
back squats x 30
gasser x 1
burpees x 30

NOVEMBER 26, 2012

snatch
2x @ 70%
2x @75%
1x @80%
1x @ 85%
 

then
3 x 1000m row

NOVEMBER 20, 2012

power clean 

2x2 @70%

2x1 @75%

2x heavy single

@85-95%

1min rest between sets

3x max reps pull-ups

1min rest between sets

NOVEMBER 19, 2012

1 mile run

150 wall balls

1 mile run

NOVEMBER 17, 2012

snatch - heavy single

clean & jerk - heavy single

-work up to 90-95%

NOVEMBER 16, 2012

15 min amrap:

chest-to-bar pullups x 3

burpees x 6

air squats x 9

NOVEMBER 14, 2012

Fat Diane

21-15-9 

245/170 deadlifts 

deficit handstand push-ups 

-45# plates no abmat for male

-25# plates no abmat for female

-kipping is allowed

NOVEMBER 13, 2012

clean 

2x2 @80%

3x1 @80%

*rest :60 between sets

then:

death by clean & jerk

135/95

NOVEMBER 12, 2012

30 min amrap:

100 double unders

400m run

500m row

NOVEMBER 9, 2012

clean

2x2 @70%

2x2 @75%

2x2 @80%

1min rest between sets

for time:

wall ball push press x 100

NOVEMBER 8, 2012

3 postion power snatch

5x1 @65% 

mid thigh/knee/floor

snatch grip deadlifts

3x5 

(pause above knee)

@105-110% of 1RM snatch

1min rest between sets

NOVEMBER 7, 2012

amrap in 15mins:

135/95 thruster x 3

30/24 box jump x 6

ctb pull-ups x 9

NOVEMBER 6, 2012

5x1

85 - 90%

ring dips

3x20 

1min rest between sets

NOVEMBER 5, 2012

tabata: 10m shuttle runs 

1 minute rest

tabata: lateral burpees over plates 

1 minute rest

tabata: wall balls

1 minute rest

tabata: med ball sit-ups 

NOVEMBER 2, 2012

clean

1-1-1

*rest 2mins between sets

for time:

135/95# hang power cleans x 30

burpees x 30

NOVEMBER 1, 2012

2-2-2-2-2

*rest 2mins between sets

snatch balance

3x5

OCTOBER 31, 2012

3rft:

225/185 deadlifts 10

500m row