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
