Sunday 161127

Announcement: No class December 4th

Strength:
a.) 50′ overhead barbell walk
Start at 65#, up by 10# each minute until you fail
b.) “Back Squat Party
Perform 2 back squats EMOTM
Men start at 135 and add 10 pounds per minute up to 225 pounds.
After 225#, add 5 pounds per minute until you cannot complete the 2 reps.
Women start at 75 pounds and go up by 10’s until 135.  After 135 go up by 5 pounds.

MetCon:
Barrington
8 RFT:
1 legless rope climb
8 atlas stone lunges (73, 93, 116 // 42, 73)

Sunday 161120

Strength:
a.) Bench Press 5-5-5-5
b.) Establish a 1RM unbroken backwards sled drag x 50′
     50 is redline to redline.

MetCon*:
Old Man Strength
10 RFT:
DB Farmers Carry AHAP (as heavy as possible) x 50′
Yoke Carry AHAP x 50′

*Scale as needed.  Each carry should be unbroken or close to it.

Sunday 161113

Strength:
Bench Press 3-3-3-3

1-on-1 Skill Work:
Axle Clean and Press Away 3-3-3-3

MetCon:
For Time, Complete —
400m Plate or Tire Run (45/25)
15 Tire Flips
12 DB Box Step Ups (24/20 w/ 35s/25s)
200m Plate or Tire Run (45/25)
12 Tire Flips
9 DB Box Step Ups (24/20 w/ 35s/25s)
400m Plate or Tire Run (45/25)

*Scale as needed