Monthly Archives: November 2015

Teams of 3
2K Row
240 Double Unders
210 Sit Ups
180 DB Snatch 50/35
150 Push Ups
120 Power Clean 115/75
90 Push Press 115/75
30 Pull Ups

STRENGTH
Choose One Squat:
1-Rep Max Front Squat
1-Rep Max Back Squat
1-Rep Max Overhead Squat

CONDITIONING
5 RFT:
7 unbroken TTB
14 unbroken Wall Balls (30#/20#)
21 unbroken Double Unders
*Rest  :30 between rounds

All Classes

Card Game

Snatch
Work up to a heavy 3-Position Power Snatch
Pos. 1: Pockets
Pos. 2: Knees
Pos. 3: Ground

Conditioning
“Sprint”
In 3 minutes complete:
15 Wall balls (20/14)
15 Snatches (95/65)
15 Wall balls (20/14)

Rest 3 Minutes

“Chip”
In 5 minutes complete:
25 Wall balls (20/14)
10 Snatches (135/95)
25 Wall balls (20/14)

Rest 5 minutes

“Grind”
In 7 minutes complete:
35 Wall balls (20/14)
5 Snatches (155/105)
35 Wall balls (20/14)

The weights are suggestions. Pick weights that you can handle. Each section must be heavier than the previous.

Conditioning
3 RFT:
10 C2B Pull ups
10 Front Squats, 165/110# – no rack
10 Burpees

Rowing
50 Calorie Row for time
Rest equal time
30 Calorie Row for time
Rest equal time
15 Calorie Row for time

Sweat Class

6 Rounds for max reps of:
1 minute Row for Calories
1 minute of Burpees
1 minute of Double Unders
1 minute Rest

Conditioning
15-12-9-6:
Power Clean (155/105)
TTB
Push Jerk (155/105)
BJ (24″/20″)

Strength
2×10 Back Squats

Rainy Day Lumber Jack 20
For time:
20 Deadlifts 275/185#
Row 500m
20 KB swings 70/53#
Row 500m
20 Overhead Squats 115/80#
Row 500m
20 Burpees
Row 500m
20 C2B Pullups
Row 500m
20 Box jumps 24/20″
Row 500m
20 DB Squat Cleans  45/30# each
Row 500m

“Holleyman”

30 Rounds:
5 Wall Ball Shots (20/14)
3 Handstand Pushups
1 Power Clean (225/155)

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.