Nov 25 – Dec 1

Monday

Strength: (20:00)

Back Squat

% of 3RM

[email protected]%

[email protected]%

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

POPULAR POSTS

June 3 – 9

Sat With a partner – 45 Min Cap – Don’t expect everyone to finish90 Deadlifts 135/9570 Snatches50 Front Squats – Scale so that these 3

May 27 – June 2

Sat May 27 5 Rounds – Each Round, add 10-30# and drop the reps of the hang snatch by 3Partner 1 15 TTB/GHDPartner 2 15

May 20 – 26

Sat 35Min AMRAP – With a partner  100M OverHead Plate Carry 45/35# (1 plate split as needed) RX+ 55/4510 Curtis P* 95/65 RX+ 100/70# DBall (split as needed)10

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