Oct 1-7

Saturday 

With a partner
Buy in – 50 Snatch 135/95
Then
12 Rounds – alternating movements
12/9 Cal
200m Run
12 TTB
Cash Out – 50 OHS

Sunday

12 Rounds
3 Thrusters 185/125
6 HSPU
9 Box Jump Over

Monday

Week 1 of a High Rep Strength Cycle.
4×10 Back Squat – Use a weight you think you can get all 4 sets at the same weight.
This is much tougher than anscending sets and it’s ok if you find yourself resting 3+ minutes between sets.

Last week we did 3×10 back squat – use your #s last week as a guide for today.
Did you complete all 3 sets of 10 with the same weight last week?
Yes, it was easy. — Add some weight today and try again for 4 sets.
Yes, but barely. — Use the same weight as last week.
No, but almost. — Use the same weight as last week.
No, not even close — Drop some weight and try again and take enough time between sets.

Metcon:

15 Min AMRAP
20 Single DB S2OH 50/35 (10 each arm)
10 Burpee Over DB
200M Run
10 Pull Up

Tuesday

Week 1 of a High Rep Strength Cycle.
4×10 Strict Press – Use a weight you think you can get all 4 sets at the same weight.

Metcon

24 Min
Min 1 6 Hang Snatch 115/80# RX+ OHS after each Snatch
Min 2 12 Back Rack Step Back Lunges (might want to time your 6th snatch to finish at the start of min)
Min 3 12 TTB
Min 4 Rest – RX+ 4 Bar Muscle Ups
Score the minutes you complete all the work (count min 4)


Wednesday

35 Min Cap
4 rounds
2 Lap run 660m
40 Second Side Plank each side
40 Russian KB Swings 70/53
2 Rope Climbs (sub 4 Burpee Pull Ups)

Thursday

5 Rounds for Max Total Weight

Each round is 7 unbroken sets of:
• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press

You can vary weight each round or go straight across, whatever you think you’ll be able to finish with a max total across 5 rounds.
Using the same weight as Gwen from 2 weeks ago is probably a good staring point.
Don’t be afraid to take more than 5 minutes rest between sets.

Friday
Metcon

Quarterly “Fran” Test
21-15-9 
Thrusters 
Pull Ups – If pull ups are your weak link, consider reducing the # of them to 15-9-6 or 9-6-3 in order to finish in under 8 minutes

Strength

Week 1 of a High Rep Strength Cycle.
4×10 Bench Press – Use a weight you think you can get all 4 sets at the same weight.

 

POPULAR POSTS

Dec 2-9

  SAT Dec 2 30 Min AMRAPPartners alternate every 10 reps/cal100/70 Cal100 DB Snatch100 Box Step Up w/ DB SUN 03 4 Wall Walks15 Muscle

Nov 25-Dec 1

Sat Nov 25 Partner 1 works for 1 minute while partner 2 restsPartner 2 works for 1 minute white partner 1 rests 40 Min AMRAP55

Nov 18 -24

Sat – Nov 18 10 Cal Bike 10 Snatch @135/9520 Cal Bike 20 BMU30 Cal Bike 30 Clean & Jerk40 Cal Bike 40 Pull Up50

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.