Oct 30 – Nov 5

Saturday Oct 30

With a partner
40 Min AMRAP
4 Rounds of Bear Complex 45/35
50 Burpee
6 Rounds Bear Complex 75/55
50 Push Ups
8 Rounds Bear Complex 95/75
50 Hand Stand Push Ups
10 Rounds Bear Complex 115/85
50 Ring Dips
AMRAP Rounds Bear Complex 135/105

*1 Round of the Bear Complex is
7 Rounds of
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press from the back rack
With an empty or light weight this should take about 45 seconds

Sunday Oct 31

25 Min Cap
1 Round of Macho Man*
50 Double Unders
2 Rounds of Macho Man
50 Double Unders
3 Rounds of Macho Man
50 Double Unders
4 Rounds of Macho Man
50 Double Unders
5 Rounds of Macho Man
50 Double Unders

*1 Round of Macho Man is
3 Power Cleans
3 Front Squats
3 Push Jerks

Monday Nov 1

4 Sets of 2 Clean 
Build up to about 90% of your 1 rep max from last week (or guess what your 1RM is)
Perform the 2 reps as 2 single reps with less than 5 seconds rest in between.
If you can clean more than your bodyweight, do these as Squat Cleans.
If you cannot clean more than your bodyweight, do these as Power Cleans.

6 Sets of 2 Front Squats with 70% of your 1RM Clean (Power or Squat, whatever is higher)
Clean the weight from the ground for the Front Squats

Metcon:

21-15-9
Power Snatch (95/65) 
Barbell Front Rack Lunges

*Scale to DB Snatches and Single DB Lunges at 50/35

Tuesday Nov 2

On a 40 min Running Clock:
0:00 – 12:00
Build to a Heavy Complex of:
Snatch Grip Deadlift
Hang Power Snatch
Overhead Squat

Metcon:
12:00-16:00 REST
4 Rounds (24 Min Cap)
500/400m Row
20 Wall Ball (20/14)(10’/9′)
100 DU (or 200 SU)

Wednesday Nov 3

40 Min Emom
Min 1 20 double unders and 5 CTB
Min 2 1 Squat clean thruster 185/125
Min 3 20 double unders and 5 HSPU
Min 4 1 Squat Clean thruster

4 weeks ago we did a similar wod
If you successfully did all the Squat Clean Thrusters last time add 5# today.
If you need a minute off, take a break.
record the total # of minutes you do all the work.
If you miss a SQT don’t reattempt and don’t score it.

Thursday Nov 4

Back Squat 5×5
Bigger Faster Stronger Week 2

Metcon:

2 Rounds
In 10 min
50 Cal
40 Sit up or 20 TTB
40 Single DB Front Squat 50/35
Max Burpee over DB in remaining Time
3 Min Break
Score total # of Burpees

Friday Nov 5

Bench Press 5×5
Bigger Faster Stronger Week 2

Metcon:

As many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

20 Min AMRAP
2 Burpee Pull Ups
4 HR Push Ups (or DB Z Press)
8 American KB Swing 53/35

POPULAR POSTS

MAY 4 – 10

Saturday For Time (CAP 35:00)w/ a partner…330m Team Run (1 Lap)50 Clean & Jerk @115/85330m Team Run40 Clean & Jerk @135/95330m Team Run30 Clean &

APR 27 – MAY 3

Saturday 3 Rounds For Time (CAP 35:00)w/ a partner… 50 Hang Snatch @96/6550 OHS50 TTB Sunday MURPH PREP #1 Every 5:00 for 30:00 (6 Sets)200m

APR 20 – 26

Saturday For Time (CAP 35:00)w/ a partner… 150 Deadlift @185/125150 Box Jump Over150/110 Cal Row-Ski or 130/90 Cal Bike*Partition However You’d Like. Sunday 5 Rounds

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