NOV 2 – 8

Saturday

20 Rounds For Time (CAP 40:00)
w/ a partner…
“YOU GO I GO” (one round each)
3 Deadlift @225/155
6 Box Jump Over (24/20″)
9 Wallball @20/14
100m Run

Sunday

AMRAP 24:00
250/200m Row-Ski or 600/400m Bike
2x25ft Single DB Walking Lunge @50/35
10 Burpee
1 Rope Climb

Monday

Every 2:30 for 12:30 (5 Sets)
1 Power Clean
1 Hang Squat Clean
2 Jerk

Metcon

AMRAP 20:00
250/200m Row-Ski or 600/400m Bike
10 Power Clean @135/95
250/200m Row-Ski or 600/400m Bike
10 Jerk
RX+ @155/105

Tuesday

EMOM 20:00 (4 Sets)
a. 5-10 Strict Pull Up
b. 30″ MAX Muscle Up
c. 10-15 V-Up
d. 30″ MAX TTB
e. Rest

Metcon

For Time (CAP 13:00)
60 Double Under
30 Single DB Hang Snatch @50/35
30 Burpee Over DB
60 Double Under
20 Single DB Hang Snatch
20 Burpee Over DB
60 Double Under
10 Single DB Hang Snatch
10 Burpee Over DB

Wednesday

Every 2:00 for 20:00 (10 Sets)
5-3-3-2-2-1-1-1-1-1 Back Squat @50-60-70-75-80-85-90-95-100-??%

Metcon

5 Rounds For Time (CAP 12:00)
10 KB Goblet Squat @53/35
10 KB Goblet Reverse Lunge
10 Box Jump Over (24/20″)
RX+ @70/53

Thursday

For Time (CAP 40:00)
200m Run (together)
100 Wallball @20/14
400m Run (together)
80 Abmat Sit Up
600m Run (together)
60 Russian KB Swing @70/53
800m Run (together)
40 American KB Swing
1000m Run (together)
20/each, Single KB Box Step Over (20″)

Friday

Every 3:30 for 14:00 (4 Sets)
10 Bench Press @loading
10 Shoulder Lateral Raise
30″ Weighted Elbow Plank Hold

Metcon

DEATH BY… (CAP 16:00)

Every Minute On The Minute…
1 Wall Walk
3 Push Jerk @115/85 (RX+ @135/95)
5 Burpee Over Bar

*Every minute you need to add +1 Burpee Over Bar…
1+3+5… 1+3+6… 1+3+7… 1+3+8…

**When does it END?
When you are unable to complete the repetitions within the minute, or at 16:00

POPULAR POSTS

Oct 26 – Nov 1

Saturday For Time (CAP 40:00)w/ a partner…3 Rounds of:500/400m Row-Ski or 1200/800m Bike20 Hang Snatch @75/5510 SYNC Burpee Over Bar then… 2 Rounds of:1000/800m Row-Ski

Oct 19 – 25

Saturday 3 Rounds For Time (CAP 40:00)1000m Run (together)30 Clean @155/851000/800m Row-Ski or 2500/1750m Bike30 Front Rack Lunge (Forward Step)RX+ @135/95 Sunday 4 Rounds For

MAY 4 – 10

Saturday For Time (CAP 35:00)w/ a partner…330m Team Run (1 Lap)50 Clean & Jerk @115/85330m Team Run40 Clean & Jerk @135/95330m Team Run30 Clean &

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