Saturday 11.24

10m - Dynamics (include russian KBS)

10m - TTB Prep

5m - OHS Prep

MetCon - FT:

1500m Row

-into-

3RFT:

10 TTB

13 OHS 95/65

16 Russian KBS 32kg/24kg


Friday 11.23

10m - Dynamics

5m - Front Squat Prep

Strength - 15m to complete:

  • 10-5-1-1 at 5-15lbs heavier each set than last week

MetCon - 7m amrap:

10 Box Jump Overs 24”/20”

5-10 Push Ups

*I am leaving the push up number variable today, as I want athletes to pick a number that they can complete unbroken for at least a couple rounds of the workout.


Wednesday 11.21

10m - Dynamics

10m - Movement Prep

MetCon - 5 Rounds of 2m on/2m off:

150/125m Row

15 WBS 20/14lbs

*Max burpees remaining time

**Score for the day is total burpees.


Tuesday 11.20

10m - Dynamics

10m - MU Prep

5m - Pistol Review

MetCon - 4RFT (18m time cap):

50 Dubs

18 HSPU (KB/DB Push Press only today)

50 Dubs

12 Pistols (Lunges with ONE of your KB/DB)

50 Dubs

6 Muscle Ups (9 CTB/PU/RR)


Monday 11.19

10m - Dynamics

10m - Hang Squat Snatch Review

Strength - 15m to establish:

  • Heavy Hang Snatch

MetCon - 6m AMRAP:

8 Deadlifts 135/95

4 Hang Power Snatch 135/95


Saturday 11.17

10m - Dynamics

15m - PC & Jerk Review

MetCon - 4RFT (16m time cap):

6 Power Clean & Jerks 205/135

18 Bar Over Burpees


Friday 11.16

10m - Dynamics

10m - Kipping PU Review

MetCon - FT (15m time cap):

40-30-20-10 WBS 30/20lbs

*Complete 13 pull-ups after each set

Mobility - Pigeon Pose 2m/side. Lat Stretch 60s/side.


Thursday 11.15

10m - Dynamics

MetCon - 10 Rounds:

20/15 Calorie Assault Bike

-60s rest-


Wednesday 11.14

10m - Dynamics

5m - Front Squat Prep

Strength - 15m to complete:

  • 10-5-1-1 at 60-75-85-90%

MetCon - 6m AMRAP:

25 Double Unders

10 Goblet Squats with DB 50/35


Tuesday 11.13

10m - Dynamics

15m - HSW Drills

Gymnastics - 10m to complete:

  • 5 sets of a 50’ HSW (scaled with gymnastics bear crawl - on tippy toes, butt nice and high)

MetCon - FT (8m cap):

21-15-9

Box Jumps 24”/20”

Deadlifts 185/125


Monday 11.12 - Veterans Day

10m - Dynamics

*Partners run together, but otherwise split work evenly whenever they want.

“Bert”

For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

Saturday 11.10

10m - Dynamics

10m - Deadlift Prep

5m - Dub Review

MetCon - 12m AMRAP:

50 Double Unders

20 1-Arm DB OH Lunges (10/arm) 50/35

10 Deadlifts 225/155

Mobility - Saddle 3m


Wednesday 11.7

10m - Dynamics

10m - HSPU Review

MetCon - 5 Rounds of 2:00 on/2:00 off:

10/8 Calorie Row

10 Burpees to a 45lb plate

*Max sHSPU remaining time

Mobility - Twisted Cross 90s/side

*Athletes will team up and share rowers in larger classes.


Thursday 11.8

10m - Dynamics

MetCon - FT:

4000m Assault Bike

2000m Row

1000m Ski


Friday 11.9

10m - Dynamics

15m - Muscle Up Review

MetCon - FT (15m time cap):

15-12-9

Thrusters 135/95

Muscle Ups

Mobility - Saddle Pose 3m.


Tuesday 11.6

10m - Dynamics

5m - L-Sit Prep

Accessory - 5m EMOM:

  • :15 Hanging L-Sit

MetCon - 11m AMRAP:

20 Dumbbell Snatch 50/35

10 Sit Ups

2 Wall Walks


Monday 11.5

10m - Dynamics

10m - Front Squat Prep

Strength - 20m to establish:

  • 1RM Front Squat

*We have tested heavy 5 and heavy 3 the last two weeks, so athletes hopefully have a good idea of where they will be going with this, and will be prepped for it.

MetCon - 5m AMRAP:

Burpee Box Jump Overs 24”/20”


Saturday 11.3

10m - Dynamics

10m - Rowing Review

MetCon - 16m AMRAP with a partner:

● Row for distance

*Partners will alternate every 1:00, and keep the monitor rolling the whole time.

PUMP Saturday - 4 sets:

● 12 Barbell Curls

● 20 Banded Tricep Extensions

Friday 11.2

10m - Dynamics

5m - Front Squat Prep

Strength - 15m to Establish:

● 3RM Front Squat

Metcon - 8m Tabata, alt movements:

● Heavy Wall Balls

● Double Unders

*Score is total reps