10 / 31 / 2015

***ATTENTION***
The 10:00 class will be KnightsCamp only.

Back Squat
5 x 5
15 Min Clock

For Time
30 Cal Row
30 Wall Balls (20/14)
30 Pushups
30 Wall Ball Situps
30 Power Snatch (95/65)

10 / 30 / 2015

2 Person Team
For Time

40 Clean and Jerks (135/95)
6 Rope Climbs
30 Clean and Jerks (135/95)
4 Rope Climbs
20 Clean and Jerks (135/95)
2 Rope Climbs

10 / 29 / 2015

25 Min Clock
Bench Press
5-5-3-3-3- 2-2-1-1-1

Progressive Loading

10 / 28 / 2015

E2MOM for 16 Min
Deadlift x 3 % 70%

6 Min Amrap
30 Dbl Unders
5 Burpees

10 / 27 / 2015

EMOM for as long as possible
2 Power Cleans + 1 Push Jerk@ 75% 1 RM
20 Min Cap

10 / 26 / 2015

3 Person Team
25 Min Amrap

Row 750M
45 Thrusters 75/55

10 / 24 / 2015

2 Person Team
2 Rounds

100 Calorie Row
75 GTO w/ Plate 45/25
50 Box Stepups 45/25
25 Strict Pullups

1 Person working at a time, share reps however.

10 / 23 / 2015

Snatch
8 x 1
15 Min Clock

“Randy”
For Time
75 Power Snatch 75/55

10 / 22 / 2015

E2MOM for 12 Mins
Hang Power Clean x 3
Prog. Loading

15 Min Clock
5 Hang Power Clean 165/110
15 Dbl Unders
8 Hang Power Cleans 165/110
30 Dbl Unders
11 Hang Power Cleans 165/110
45 Dbl Unders
14 Hang Power Cleans 165/110
60 Dbl Unders

10 / 21 / 2015

Thruster
3-3-3-3-3-3-3
20 Min Clock

Work to a heavy unbroken set of three.