Nov 19-25

Sat Nov 19

With a partner
Switch after each exercise
10 Rounds For Time
10 Handstand Push-Ups
10 Thrusters (95/65 lb)
10 Knees-to-Elbows
10 Deadlifts (275/185 lb)
10 Cal
10 Kettlebell Swings + 10 Goblet Squat 70/53
10 Pull-Ups

Sun 

12-9-6-3
Muscle Ups
Squat Snatch 135/95

Then 

12-9-6-3
Single Arm Devils Press
500M Row/Ski/ 1500M Bike

Monday

4×15 Back Squat

Most sessions we build in weight across sets.
Today we are shooting for 4 Sets of 15 all at the same weight (warm up before).
Take plenty of time between sets.
Last day of this cycle….

Metcon:

12 Min AMRAP
75 DB Snatch 50/35 – RX+ 50 100/70# DBALL to Shoulder
50/35 CAL – RX+ Bike
Max Burpee Pull Ups in remaining time
Score Total Reps

Tuesday 

4×15 Strict Press
If you did 4×12 last week, try and use the same weight.

Metcon:

24 Min
Min 1 6 Hang Clean 145/105# RX+ 6 Front Squat after the 6th Clean
Min 2 12 FRONT Rack Step FORWARD Lunges
(might want to time your 6th Clean to finish at the start of min)
Min 3 12 TTB/GHD
Min 4 Rest – RX+ 4 Bar Muscle Ups
Score the minutes you complete all the work (count min 4)

Wednesday 

20 Min EMOM
20 Double Unders and 5 Chest to Bar Pull Ups
5 Min Break
15 Min EMOM
1 Thruster
185/125

Thursday 

Metcon:

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

Scale to 

35 Min AMRAP or 30 rounds (whatever comes 1st)
5 Wall Balls
5 Push Ups
1 Clean at 80% of 1RM

POPULAR POSTS

Dec 2-9

  SAT Dec 2 30 Min AMRAPPartners alternate every 10 reps/cal100/70 Cal100 DB Snatch100 Box Step Up w/ DB SUN 03 4 Wall Walks15 Muscle

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 18 -24

Sat – Nov 18 10 Cal Bike 10 Snatch @135/9520 Cal Bike 20 BMU30 Cal Bike 30 Clean & Jerk40 Cal Bike 40 Pull Up50

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