Nov 18 -24

Sat – Nov 18

10 Cal Bike 10 Snatch @135/95
20 Cal Bike 20 BMU
30 Cal Bike 30 Clean & Jerk
40 Cal Bike 40 Pull Up
50 Cal Bike
40 Pull Up 40 Cal Bike
30 Clean & Jerk 30 Cal
Bike 20 BMU 20 Cal Bike
10 Snatch 10 Cal Bike

Sun 

12-9-6-3
Muscle Ups – Sub Burpee Pull Ups
Squat Snatch 135/95

Then

12-9-6-3
Single Arm Devils Press
500M Row/Ski/ 1500M Bike – After each set of DP, do this distance.

Monday

“Bigger Faster Stronger – Week 4” 10-8-6 Back Squat for load

Metcon:

For Time (CAP 15:00)
15-12-9-6-3
Hang Squat Clean @115/85
Wallball @20/14 TTB

Tuesday 

“Bigger Faster Stronger – Week 4” 10-8-6 Deadlift for load

Metcon:

4 Rounds Not For Time
5-10 Strict Pull Up
20 KB Russian Swing @70/53
500m Row/ Ski 1:00
Heavy DBall Hold @100/70

Wednesday 

Jefferson Deadlift 4×6

Metcon

“Bigger Faster Stronger – Week 4” 10-8-6 Bench Press for load

Metcon:

AMRAP 17:00
1-2-3-4-5-6-7…
Wall Walk
Burpee Single Arm DB Push Press @50/35
Double Unders 10,20,30…
*For DB Push Press, it’s 1/side… 2/side…

Thursday 

In Teams of 2 Complete The Following (Split as Desired):
100/80cal Bike/Row/Ski
Directly Into:
80 Wall Ball (20/14)
70 Thursters (95/65)
60 Power Snatch (95/65)
50 Burpee Deadlift (95/65)
40 TTB or GHD Situps
30 Barbell Lunges (95/65)
20 Burpees
10 HSPU
Then..
100/80cal Buy Out (different machine than buy in)

Friday 

“HolleyMan”

Thirty rounds of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225/155 pound Power clean, 1 rep

Or HolleyMan Scaled

30 Rounds
5 Wall Ball
5 Push Ups
1 Power Clean at 80% of your 1RM

POPULAR POSTS

Dec 2-9

Dec 04 FRONT SQUATEvery 3:00 for 15:00 (5 Sets) 8 Front Squat for load Dec 04 For Time (CAP 15:00)20 Front Rack Lunge @115/8515 TTB20

Nov 25-Dec 1

Sat Nov 25 Partner 1 works for 1 minute while partner 2 restsPartner 2 works for 1 minute white partner 1 rests 40 Min AMRAP55

Nov 11-17

Sat With a Partner – Alternate after each exercise10 Rounds5 Cleans 185/105200M Run10 Pull Ups – RX+ 2 Rope Climb10 Rounds3 Cleans 205/115100M Farmer Carry

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