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11/18/19 - 11/24/19

MONDAY 111819

Bench Pressย  Build a 1 RM

Metcon (AMRAP - Rounds) 20 min AMRAP

20/15 Cal row

15 Wallball shots 20/14 - 10ft

10 Single arm alternating DB snatches 50/35



TUESDAY 111919

Max Pull ups (AMRAP - Reps) 5 min AMRAP

Rx+: Max Chest to bar pull ups (AMRAP - Reps) 5 min AMRAP

Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Med ball cleans 20/14 Burpees Ab mat sit ups



WEDNESDAY 112019

Metcon (Time) - Kacy Homan's WOD For time 800m run 12 burpee box jump overs 24/20 24 Single arm alternating DB hang power clean and jerk 42 Single arm DB walking lunges 2:00 plank (accumulating) 42 Single arm DB walking lunges 24 Single arm alternating DB hang power clean and jerk 12 burpee box jump overs 24/20 800m run



THURSDAY 112119

Deadliftย  Build a 1 RM


Metcon (AMRAP - Rounds) 15 min EMOM Min 1 - 15/10 Cal bike (๐‘๐ฑ+ ๐Ÿ๐ŸŽ/๐Ÿ๐Ÿ“) Min 2 - 10 Push press 95/65 (๐‘๐ฑ+ ๐Ÿ๐Ÿ“ ๐ซ๐ž๐ฉ๐ฌ) Min 3 - 5 Reverse grip chin ups (๐‘๐ฑ+ ๐Ÿ‘ ๐๐š๐ซ ๐ฆ๐ฎ๐ฌ๐œ๐ฅ๐ž ๐ฎ๐ฉ๐ฌ) ๐˜š๐˜ค๐˜ฐ๐˜ณ๐˜ฆ = ๐˜Š๐˜ฐ๐˜ฎ๐˜ฑ๐˜ญ๐˜ฆ๐˜ต๐˜ฆ๐˜ฅ ๐˜ณ๐˜ฐ๐˜ถ๐˜ฏ๐˜ฅ๐˜ด



FRIDAY 112219

Metcon (AMRAP - Reps) 5 min AMRAP Toes To Bar


Fatigue tester (3 Rounds for time) 3 rounds each for time 250m row 8 db thrusters 6 burpees over DB 8 db front squat 6 burpees over DB 8 db sh 2 oh 250m row

3 min rest DB work 50/35



SATURDAY 112319

Partner WOD Metcon (Time) For time (30 min CAP) 80 Box jumps 24/20 110 KBS 53/35 140 Assault bike calories

*At Some Point: 40 D-ball cleans over the shoulder 100/60 Add 1 second for every rep NOT complete



SUNDAY 112419

Accessory Work Power development 4 sets 12 Single KB romanian deadlifts (AHAP) 6 Box jumps 30/24 Rest 1:00


Metcon (Time) 4 rounds for time 25 ft Single arm (RT) front rack lunge 50/35 10 DB Thrusters 25 ft Single arm (LT) front rack lunge 50 Double Unders (100 singles)

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(404) 531-6872

6650 Roswell Rd. #50 Sandy Springs, GA 30328