Nov 25-Dec 1

Sat Nov 25

Partner 1 works for 1 minute while partner 2 rests
Partner 2 works for 1 minute white partner 1 rests


40 Min AMRAP
55 Deadlifts 225/155
55 Bench Press 135/85 or 50/35DBs
55 Pull UPs
55 Cal Row/Bike
55 KB Swings 70/53
55 TTB
If you finish a movement before the minute is up, move on to the next one.

Sun 

50 cal
Then
5 Rounds
5 Cleans 135/95
5 Burpee Box Jump

40 Cal
Then
4 Rounds
4 Clean 155/105
4 Burpee Box Jump

30 Cal
Then
3 Rounds
3 Cleans 185/135
3 Burpee Box Jump

Monday

Every 3:00 for 15:00 (5 Sets) 10 Bent Over Row for load 10 DB Biceps Curl

Metcon:

AMRAP 4:00
15 Pull Up 15 Snatch @95/65 —
Rest 2:00 —
AMRAP 4:00
10 Chest To Bar 10 Snatch @115/85 —
Rest 2:00 —
AMRAP 4:00
5 Muscle Up 5 Snatch @135/95

Tuesday 

Every 3:00 for 15:00 (5 Sets) 10 Front Squat for load

Metcon:

5 Rounds For Time (CAP 15:00)
12 TTB
9 Hang Clean @135/95
6 Alt. Front Rack Lunge

Wednesday 

Every 2:00 for 10:00 (5 Sets) Build in weight
1 Clean High Pull
1 Power Clean
1 Hang Power Clean

3 second pause in catch for the Power Clean and Hang Power Clean.

Metcon

Buy-in: 150 Double Under then,
10 Rounds of:
5 Single Arm*DB Hang Clean @50/35
5 Burpee Over The DB *One side each round.
Cash-out: 150 Double Under

Thursday 

Every 3:00 for 12:00 (4 Sets)
10 Bench Press for load

Metcon:

EMOM 24:00 (6 Sets)
Min 1 10-15 Ring Dip
Min 215 Box Jump Over
Min 3 15 Wallball @20/14
Min 4 250m Row-Ski/ 500m Bike

Friday 

“British Hero – JORDAN”
For Time (20:00)
100 KB Swings @53/35
100 Abmat Sit Up
100 Air Squat
100 Push Up

Strength

Every 3:00 for 15:00 (5 Sets) 10 Deadlift for load

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

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals, get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!
  • This field is for validation purposes and should be left unchanged.