Nov 6 – 12

Saturday Nov 6

40 Min AMRAP
With a partner

6 Rounds (each partner does 3 rounds)
15 Cal
5 Thrusters 95/65

Then (each partner does 3 rounds)
6 Rounds
15 Box Jump
5 Snatch 135/95

Then
30 Clean and Jerk 185/125 (alternate at will and use about 75% of your 1RM)

Then
AMRAP Clean and jerk 225/155 (alternate at will and use about 90% of your 1RM)

Scale the weight so that the thrusters are a warm up, the snatches are a little tough but manageable.

Sunday Nov 7

5 Rounds
4 Min AMRAP
30/21 Cal
18 KB Swings 70/53
Max Deadlift 275/185 in remaining time
3 Min rest between rounds.
Shoot for 10-15 Deadlifts the 1st round.
Score total Deadlifts

Monday Nov 8

4 Sets of 3 Clean 
Build up to about 90% of your 1 rep max 
Perform the 3 reps as 3 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.

3 Sets of 3 Front Squats with 75% of your 1RM Clean (Power or Squat, whatever is higher)
Clean the weight from the ground for the Front Squats

Metcon:

12 Min AMRAP
12 Burpee Toes to Bar
24 DB Snatch 50/35
12 Front Rack DB Step Back Lunge

Tuesday Nov 9

Deadlift 5×5

Metcon:

Baseline

For time:
• Row 500m
• 40 Air Squats
• 30 Sit-ups
• 20 Push-ups
• 10 Pull-ups

or
Baseline +

50 Cal
40 Box Jump
30 TTB
20 Burpee
10 Muscle Up

Wednesday Nov 10

40 Min Cap
4 rounds
40/32 Cal
4 Wall Walk
40 second side plank each side
4 Muscle Ups (sub 4 Burpee Pull Ups)
40 Russian KB Swings 70/53

Thursday Nov 11

Back Squat 5 Sets: 5 Reps, 4, 3, 2, 1.
Bigger Faster Stronger Week 3

Metcon:

7 rounds
Every 3 mins
Row 250/200m
3 Thrusters* (95/65)

*Each Round Add 3 Thrusters.
**Last Round will be 250m Row and 21 Thrusters
Score Total Thrusters (84 is 3+6+9+12+15+18+21)

Friday Nov 12

Bench Press 5 Sets 5 Reps, 4, 3, 2, 1.
Bigger Faster Stronger Week 3

Then

“Bella Complex”
12 Min to build to a max
Power Clean
Jerk
Front Squat
Jerk
(You’ll probably be limited by how much you can lower from overhead down to your shoulders after the 1st jerk)

Metcon:

100 Cal for Time

Bike/Ski/Row your choice.

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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