October 14-20

Monday

Strength: (20:00) Back Squat 5×5 (70-75%)

*superset with Pull-Ups 5x 5-10 reps

(strict or kipping)

Metcon:

“Rx”

8AMRAP

12 Thrusters (75/55)

12 TTB

12 Thrusters (95/65)

12 TTB

12 Thrusters (115/75)

12 TTB

12 Thrusters (135/95)

12 TTB

Max Thrusters (155/105)

“Intermediate”

8AMRAP

12 Thrusters (75/55)

12 TTB

12 Thrusters (95/65)

12 TTB

12 Thrusters (95/65)

12 TTB

12 Thrusters (95/65)

12 TTB

Max Thrusters (115/75)

“Fundamental”

8AMRAP

12 Thrusters

12 Hanging Knee Raises

12 Thrusters

12 Hanging Knee Raises

12 Thrusters

12 Hanging Knee Raises

12 Thrusters

12 Hanging Knee Raises

Tuesday

Strength: (20:00)

Push Press

1-1-1-1-1

Push Jerk

1-1-1-1

Metcon: For Time (15:00)

“Rx”

3 Rounds

10 HSPUs

200m Run

20 Box Jumps (24/20)

“Intermediate” Less HSPU

“Fundamental”

3 Rounds

10 DB Push Press

200m Run

20 Step Ups

Wednesday

8EMOM

1 Power Snatch (not heavy- practice form)

21EMOM

Min 1: :20 Max Bike

Min 2: :40 DU’s

Min 3: 10 Squat Snatch (75/55)

Min 4: :40 Sit-Ups

Min 5: :20 Max Row

Min 6: 200m Run

Min 7: Rest

Thursday

9EMOM

Min 1: :40 HS Walk or Kick Ups>HS Hold>Wall Walks

Min 2: :40 MB Twists

Min 3: :40 MB Lunges

Metcon:

4 Rounds

:90 Work/:90 Rest

15/12 Cal Bike or Row

Max Burpee to Plate #25 

Friday

Open WOD 20.2

Saturday and Sunday

TBD depending on the Open WOD

Saturday will be a partner WOD

POPULAR POSTS

DEC 14 – 20

Saturday 16 Rounds For Time (CAP 38:00)w/ a partner…“YOU GO I GO” (one round each) 250/200m Row-Ski or 600/400m Bike9 Deadlift @135/95 (RX+ 155/105)6 Hang

DEC 7 – 13

Saturday 30 Rounds For Time (CAP 35:00)w/ a partner…“YOU GO I GO” (one round each)1 Muscle Up3 Power Snatch @115/855 Burpee Over BarRX+ @135/95 Sunday

NOV 30 – DEC 6

Saturday For Tiime (CAP 35:00)w/ a partnerBuy-in 5000/4000m Row-Ski or 12500/8750m Bikethen…100 Thruster @95/65*Every time you switch: 5 SYNCHRO Burpee Over Bar Sunday 3 Rounds

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