Oct 28-Nov 3

Monday

Strength: (18:00)

Back Squat – Build to moderately heavy double (75-85%)

Metcon

“Rx”

5 Rounds

15/12 Cal Row

15 Wall Balls (20/14)

“Intermediate” (14/10)

“Fundamental”

5 Rounds

10 Cal Row

10 Wall Balls

*If the weather is nice, can sub row for 200m run

Tuesday

Strength: (20:00)

Push Press 5×5 (building)

*superset with

Strict Pull-Ups 5x 5-10

Metcon

“Rx”

10AMRAP

5 S2OH (135/95)

10 Deadlift (135/95)

15 Burpee Over Bar

“Intermediate” (95/65)

“Fundamental”

10AMRAP

5 S2OH

10 Deadlift

10 Burpees

Wednesday

8EMOM

1 Squat Snatch (practice- not heavy)

Rest 2mins

8EMOM

1 Power Clean (practice- not heavy)

“Fundamental” Work from Hang position

Metcon

“Rx”

30-20-10

Russian KBS (70/53)

Box Jumps (24/20)

HR Push-Ups

Thursday

30AMRAP

20 Cal Row (or Bike)

20 Alt DB Snatch (50/35)

20 Burpees

20 Sit Ups

Friday

Open WOD 20.4

Saturday and Sunday

TBD depending on the Open WOD

Saturday will be a partner WOD

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

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