Dec 16 -22

Monday

Strength: (20:00)

Back Squat

% of (3RM + 10 lbs)

3@70%

3@80%

Max reps @90%

Metcon: 

Tabata (8x :20 Work/:10 Rest)

For Total Reps:

Tabata Air Squat

Rest 1 min

Tabata KBS

Rest 1 min

Tabata Sit-ups

Rest 1 min

Tabata Plyo Lunges

Tuesday

Strength: 

Push Press 3-3-3-1-1-1 (building)

Metcon:

15AMRAP

20/16 Cal Row

20 Burpees

40 DU’s

*Scale DU’s to 2x Single Unders

Wednesday

Skill:

9EMOM

Min 1: :40 HS Walk

Min 2: :40 Kip Swings 

Min 3: :40 V-Ups

*HS Walk>Kick Ups>HS Hold>Wall Walks

Metcon:

24EMOM

Min 1: :40 Row

Min 2: :40 Bike

Min 3: :40 Box Jumps (24/20)

Min 4: :40 TTB

Thursday

Strength:

5EMOM

Squat Snatch (building)

-immediately into…

Every :90 for 5 Sets

Squat Snatch (heavy)

Metcon: 

“Amanda”

9-7-5

Ring Muscle-ups

Squat Snatch (135/95)

*Scaling: less weight, less muscle ups

“Fundamental”

9-7-5

Pull-Ups x2

Hang Squat Snatch

Friday

Strength: (20:00)

Bench Press 5×5 (building)

Strict Weighted Pull-Ups 5x 5-10

Metcon:

5AMRAP

12/10 Cal Bike

20 HR Push-Ups

5AMRAP

20 Sit-Ups

12 Alt DB Snatch #50/35

5AMRAP

12/10 Cal Row

15 Wall Balls

Saturday

Partner WOD Teams of 2

0-10 min, AMRAP

3 Deadlift (225/155)

6 Push Ups

9 Air Squats

*partners alternate full rounds

10-11 min 

REST

11-19 min

Max Cal Row (split time on rower as desired)

**Bike Rx+

19-20 min

REST

20-30 min AMRAP

3 STO (135/95)

6 Burpee OTB

9 Air Squats

*partners alternate full rounds

Sunday

4 Rounds

50 Lunges

25 Sit-Ups

50 DU’s

25 KBS (53/35)

*7 burpees every 2 minutes

**starts with burpees

POPULAR POSTS

FEB 17-23

Sat  For Time (CAP 35:00) w/ a Partner… 30 Burpee Over The Bar -RX+ SYNCHRO100 Thruster @95/6510x 30 Double Under – RX+ Unbroken*100 Thruster30 Burpee

FEB 10-16

Sat  With a partner… *You need to do all the machines, one per block. AMRAP 10:00 1500m Row-Ski/ 3600m Bike*Split every 250m or 600m.MAX Cluster

FEB 3-9

Sat  With a partner… AMRAP 35:00 1km Row-Ski or 2.5km Bike30 Burpee Box Jump Over (24/20″)20 SYNC KB Lunge @53/35 – RX+ Double 50/35# DB10

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