Nov 18 – Nov 24

Monday

Strength: (20:00)

Back Squat

% of 3RM

5@65%

5@75%

Max reps @85%

**People generally get 10-15 reps on their max reps** 

Metcon:

“Rx”

7AMRAP

10 Front Squat (135/95)

10 Cal Row

(Rx + Bike) 

“Intermediate”

7AMRAP

10 Front Squat (95/65)

10 Cal Row

“Fundamental”

7AMRAP

10 KB Goblet Squat 

10 Cal Row 

Tuesday

Strength: (20:00)

Behind the Neck Split Jerk

2,2,2,1,1,1 (building- more than last week)

Metcon:

“Rx”

12AMRAP

9 TTB

12 1-Arm DB Press (50/35) *6 each

15 Box Jumps (24/20)

 “Intermediate”

12AMRAP

9 Hanging Knee Raise

12 1-Arm DB Press 

15 Box Jumps

Wednesday

9EMOM

Min 1: :40 HS Walk 

Min 2: :40 Muscle Ups

Min 3: :40 MB Twists

Metcon: For Time (30:00)

“Rx”

5 Rounds

15/12 Cal Row

8 HSPU

15/12 Cal Row

8 C2B Pull-ups

 *(RX+ Deficit HSPUs (6/2 inch)

**(RX+ Bike)

“Intermediate” = less HSPU & Pull-Ups

“Fundamental”

5 Rounds

15/12 Cal Row

10 HR Push Ups

15/12 Cal Row

10 Ring Rows

Thursday

 Strength:

Every 2 minutes for 7 sets

Power Snatch + OH Squat + Squat Snatch (building)

(Drop the bar after the OHS)

Metcon:

“Open 11.1”

10AMRAP

30 DU’s

15 Power Snatch (75/55)

“Fundamental”

10AMRAP

60 Jump Rope Singles

15 Alt DB Snatch  

Friday

Strength: (20:00)

 

Deadlift 5×5 (70%)

+

Bench Press 5×5 (building)

Metcon: (10:00)

“Rx”

Every 2 Min for 5 Rounds

12 Deadlift (135/95)

9 Hang Power Clean 

6 S2OH

“Intermediate” (95/65)

“Fundamental” (75/55)

Saturday

Partner WOD

25AMRAP

50 Alt DB Snatch (50/35)

40 Front Squat (135/95)

30 HSPU

20 DB Box Step Up (24/20)

10 Bar MU

*Teams of 2, one partner working at a time

*Use same db for step ups

MU Scale= 20 C2B Pull-Ups > 20 Pull-Ups > 30 Ring Rows

HSPU Scale= 10 Wall Walks > 40 DB Z Press

Sunday

Metcon: For Time (30:00)

3 Rounds

1000m Row

30 Burpees

15 Russian KBS (70/53)

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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