Tuesday, November 21st, 2017


6 Rounds
2min on/1min off

A) 18/15 Cal Row
Max Burpee over the Erg

B) 18/15 Cal Bike
Max Squat Clean Thruster (135/95)

C) 15/13 Cal Ski
Max T2B



Susie Prieto
Thursday, November 16th, 2017


4x6 30 seconds on/30 seconds off
2min rest btw intervals
1 set on each machine


9min Alternating EMOM

A) Strict Pull Ups
B) Deficit Push Ups
C) Plank Hold

Susie Prieto
Wednesday, November 8th, 2017


10min EMOM
Pause Snatch Above Knee 


Teams of 2

I go you go

6 Rounds Each
10 power snatch (75/55)
35 Double Unders
200m/150m Row (18/14 Cal Bike)

Susie Prieto
Monday, November 6th, 2017


Front Squats
4x2 @85%


15min AMRAP

1 power clean and jerk (155/105)
5 pull ups
10 push ups
15 air squats
2 clean and jerks
5 pull ups
10 push ups
15 air squats
3 clean and jerks

Susie Prieto
Friday, November 3rd, 2017


Every 75sec for 7 sets
Hang Clean + Front Squat + Jerk


Every 90secs for 6 rounds
6 Bar Facing Burpees
8 Hang Power Cleans (95/65)
10 Thrusters


Susie Prieto
Thursday, November 2nd, 2017


4x8min AMRAP
2min rest between AMRAPS

A) 5-10-15-20-ETC
Cal Ski
Cal Row

B) 5-10-15-20-ETC
Cal Bike
Double Under

C) Repeat A where you left off in reverse

D) Repeat B where you left off in reverse

Susie Prieto