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
