EGF 11/26/14

1) Back squats
1x10@70%
1x8@75%
1x6@80%
1x4@8%

2) Bench Press
1x10@70%
1x8@75%
1x6@80%
1x4@85%
1x3@90%

EGF 11/25/14

Teams of 3:
25 min AMRAP
10 Lunges with BB in Front rack 65/45#
15 Hollow Rocks
20 jump rope

Partner A begins the lunges while partner B performs box jumps until A has completed a round, partner C rests. Once partner A completes a round then B starts the round, C begins box jumps and A rests.

EGF 112414

1) Clean and jerk 5 rounds of:
1 high hang clean + 1 hang clean + 1 jerk

2) For time:
18-15-12-9-6-3
hang cleans
lateral box jump overs 20"

EGF 11/20/14

1) Bench Press
1x10 @70%
1x8 @75%
1x6@80%
1x5@85%

2) Modified Diane
21-15-9
Deadlifts 185#
Box HSPU

EGF 11/19/14

25 min AMRAP
50 Thrusters 75#
50 Jump rope
40 Box jumps
40 V ups
30 Push ups
30 Bar facing burpees
20 Hang cleans 95#
20 Jerks 95#

EGF 11/18/14

1) Back Squats
1x6 @ 60%
1x6 @ 65%
1x6 @ 70%
1x6 @ 75%
1x6 @ 80%

2) Turkish Get ups x 20

EGF 111714

1) 7x5
2 position pause clean pulls ( below knee, above knee)

2) 15 min AMRAP
5 pullups
10 push ups
15 sit ups

15 sit ups

EGF Thursday 11/13/14

1) Bench Press
1x10 @60%
1x10@65%
1x10@70%
1x8@75%

2) 15 min AMRAP
10 SDHP 75#
20 Burpees
15 SDHP
30 Kettlebell swings
20 SDHP
40 Box Jumps
25 SDHP
20 Thrusters 75#

EGF Wed Partner WOD

Teams of 2 split the reps for time:

120 walking lunge steps with a 45# plate OH (3 burpee penalty if weight touches the ground or head)
60 hang cleans
60 double unders
120 partner med ball sit ups
120 ft broad jumps

EGF 11/11/14

1) Back Squats
1x6@60%
1x6@65%
1x6@70%
1x6@75%
1x6@80%

2) Fot time:
10,9,8,7,6,5,4,3,2,1 pullups or rows
2,4,6,8,10,12,14,16,18,20 Box jump overs

Bear Complex

1) Form focused shoulder complex (moderate weight working on foot work and midline stabilization in the overhead position):
1 push press from the front rack + 1 push jerk from the front rack + 1 push press from behind the neck + 1 push jerk from behind the neck x 5 rounds

2) The Bear Complex (3 rounds, 7 sets = 1 round)
1 Deadlit
1 hang clean
1 front squat
1 overhead press
1 back squat
1 btn press (btn=behind the neck)
(this is 1 set and is performed without putting the bar down)

EGF 110614

1) Bench Press
15 min to find a 1 RM

2) For Time:
20-16-12
SDHP 95#
Box Jumps
Alternating Pistols

EGF Wed 110414

1) Back Squats
1x8 @ 60%
1x8 @ 75%
1x8 @ 70%
1x8 @ 75%

2) 3 Rounds for time:

200 M run

20 V ups
20 Push ups
20 Lunges with BB front rack

EGF 11414

1) Clean Complex (form focus)
EMOM x 8
1 high hang clean + 1 hang clean + 2 front squats

2) "DT"
5 Rounds for time:
12 Deadlifts (115-135#)
9 Hang cleans
6 Jerks