Monday
Strength: (20:00)
Back Squat
% of 3RM
3@70%
3@80%
Max reps @90%
Metcon: (12:00)
“RX”
21-15-9
SDLHP (135/95)
Thrusters
“Intermediate” (95/65)
“Fundamental”
21-15-9
Deadlifts
Thrusters
Tuesday
Strength: (20:00)
Split Jerk (front rack)
3-3-2-2-1-1-1
Metcon: For Time (10:00)
“Rx”
3 Rounds
15 S2OH (135/95)
15 Pull-ups
“Intermediate” (95/65)
“Fundamental”
3 Rounds
15 DB Push Press
15 Ring Rows
Wednesday
9EMOM
Min 1: :40 HS Walk>Kick Ups>HS Hold
Min 2: :40 Muscle Ups
Min 3: :40 MB Twists
Metcon
10 Rounds
:90 Work/ :90 Rest
10 KB Swings (53/35)
10 Abmat Sit-ups
Max Cal Row
*(Rx+ = Bike)
** Scale = less KBS and Sit Ups
Thursday (Thanksgiving Day)
“Pecan Pie”
40AMRAP
20/16 Cal Row or Bike
20 Burpees
20 Box Jumps (24/20)
20 Sit-ups
200m Run
Friday
Strength: (15:00)
Build to Heavy Power Clean
Metcon: Partner WOD
20AMRAP
20 Double Unders, 1 Power Clean (165/115)
20 Double Unders, 2 Power Cleans (165/115)
20 Double Unders, 3 Power Cleans (165/115)
…
Up by (1) Power Clean Until Finish
Partners alternate after completing a full round
Partner 1 does 20DU + 1PC
then Partner 2 does 20DU + 1PC
then P1 does 20 + 2PC
then P2 does 20 + 2PC
continue this pattern until 20mins has completed
Saturday
Partner Bear Complex
Teams of 2- Partners alternate after 1 full complex
For time:
20 Bear Complex (95/65)
Bear Complex = 7 unbroken sets of
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press (behind the neck)
*Movements may not be combined – no squat clean, no thruster, etc.
Sunday
Metcon: For time (35:00)
30 Push Ups
40 Step Ups (24/20)
50 Cal Row/Bike
60 Burpees
50 Cal Row/Bike
40 Step Ups (24/20)
30 Push Ups
