Saturday Oct 30
With a partner
40 Min AMRAP
4 Rounds of Bear Complex 45/35
50 Burpee
6 Rounds Bear Complex 75/55
50 Push Ups
8 Rounds Bear Complex 95/75
50 Hand Stand Push Ups
10 Rounds Bear Complex 115/85
50 Ring Dips
AMRAP Rounds Bear Complex 135/105
*1 Round of the Bear Complex is
7 Rounds of
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press from the back rack
With an empty or light weight this should take about 45 seconds
Sunday Oct 31
25 Min Cap
1 Round of Macho Man*
50 Double Unders
2 Rounds of Macho Man
50 Double Unders
3 Rounds of Macho Man
50 Double Unders
4 Rounds of Macho Man
50 Double Unders
5 Rounds of Macho Man
50 Double Unders
*1 Round of Macho Man is
3 Power Cleans
3 Front Squats
3 Push Jerks
Monday Nov 1
4 Sets of 2 Clean
Build up to about 90% of your 1 rep max from last week (or guess what your 1RM is)
Perform the 2 reps as 2 single reps with less than 5 seconds rest in between.
If you can clean more than your bodyweight, do these as Squat Cleans.
If you cannot clean more than your bodyweight, do these as Power Cleans.
6 Sets of 2 Front Squats with 70% of your 1RM Clean (Power or Squat, whatever is higher)
Clean the weight from the ground for the Front Squats
Metcon:
21-15-9
Power Snatch (95/65)
Barbell Front Rack Lunges
*Scale to DB Snatches and Single DB Lunges at 50/35
Tuesday Nov 2
On a 40 min Running Clock:
0:00 – 12:00
Build to a Heavy Complex of:
Snatch Grip Deadlift
Hang Power Snatch
Overhead Squat
Metcon:
12:00-16:00 REST
4 Rounds (24 Min Cap)
500/400m Row
20 Wall Ball (20/14)(10’/9′)
100 DU (or 200 SU)
Wednesday Nov 3
40 Min Emom
Min 1 20 double unders and 5 CTB
Min 2 1 Squat clean thruster 185/125
Min 3 20 double unders and 5 HSPU
Min 4 1 Squat Clean thruster
4 weeks ago we did a similar wod
If you successfully did all the Squat Clean Thrusters last time add 5# today.
If you need a minute off, take a break.
record the total # of minutes you do all the work.
If you miss a SQT don’t reattempt and don’t score it.
Thursday Nov 4
Back Squat 5×5
Bigger Faster Stronger Week 2
Metcon:
2 Rounds
In 10 min
50 Cal
40 Sit up or 20 TTB
40 Single DB Front Squat 50/35
Max Burpee over DB in remaining Time
3 Min Break
Score total # of Burpees
Friday Nov 5
Bench Press 5×5
Bigger Faster Stronger Week 2
Metcon:
As many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
20 Min AMRAP
2 Burpee Pull Ups
4 HR Push Ups (or DB Z Press)
8 American KB Swing 53/35
