Nov 25 – Dec 1

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

POPULAR POSTS

MAR 23 – 29

Sat  30 Rounds For Time (CAP 35:00) w/ a partner (YOU GO I GO) 3 Clean & Jerk @155/1056 Burpee Over The Bar9 Wallball @20/14

MAR 16 – 22

Sat  For Time (CAP 37:00) w/ a partner… 1km Run (together)25 SYNC Burpee Over The Bar50 Clean @115/8575 Push Up50 Clean25 SYNC Burpee Over The

MAR 9 – 15

For Time (CAP 35:00) w/ a partner… 10 Wall Walk50 Power Clean @135/9520/15 Cal Row-Ski or 15/10 Cal Bike 8 Wall Walk40 Power Clean40/30 Cal

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.