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11/11/19 - 11/17/19

MONDAY 111119

Jerk Clusters  4 sets 1.1.1.1 (singles) *rest :20 btwn singles *rest 2 min btwn sets *add weight each set


Metcon (AMRAP - Reps) 4 min AMRAP 12 KBS 53/35 12 AB mat sit ups Rest 1:30

Metcon (AMRAP - Reps) 3 min AMRAP 10 Alternating DB snatch (50/35) 10 WBS (20/14 - 10ft) Rest 1:30

Metcon (Calories) 2 min AMRAP Max cal bike



TUESDAY 111219


Metcon (AMRAP - Reps) 15 min AMRAP 5 Bench press @ 75% 20 Cal row



WEDNESDAY 111319

Skill Work 3 sets 6 reps of various pistol progressions (try to transition to a new progression) 1 rope climb practice 3-5 HSPU practice reps


Metcon (AMRAP - Rounds and Reps) 20 min AMRAP 1 rope climb 7 hspu 14 alternating pistols 28 air squats



THURSDAY 111419

Gymnastics Work 3 sets :30 Max TTB :30 Max burpees rest 2:00


Aerobic Capacity 5:00 max cal assault bike Rest 5 min 4:00 max cal assault bike Rest 4 min 3:00 max cal assault bike Rest 3 min 2:00 max cal assault bike Rest 2 min 1:00 max cal assault bike



FRIDAY 111519

Metcon (Time) 2 sets 1k Row 15 unbroken deadlifts @ 50% Rest 2:00

Metcon (No Measure) E4MOM x 3 18 GHD sit ups (20 Ab mat sit ups) 12 Calorie assault bike 6 bar over bar


SATURDAY 11162019

Partner WOD Metcon (AMRAP - Reps) 10 min AMRAP 30 Air squats 20 KBS (53/35) 10 Push ups Leap frog rotation Rest 2:00

Metcon (AMRAP - Reps) 10 min AMRAP 10 Pull ups 20 Ab mat sit ups 30 Double Unders/ Singles Leap frog rotation Rest 2:00

Metcon (AMRAP - Rounds) 5:00 AMRAP 10 WBS (20/ 14 - 10ft) 10 Burpees Each partner does a full round before switching. You will score ROUNDS completed.



SUNDAY 111719

Metcon (Time) 7 rds for time 5 Wall walks 7 Toe to bar 9 Box jumps (30/24)


Accessory Work 3-4 sets 20 Alternating starfish sit ups 8 Side plank raises each side

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Saturday September 12th, 2020

Metcon (Weight) ON A 12:00 RUNNING CLOCK... Build to a 2RM Power Clean Metcon (Time) Cash In: 400m Run Then.. 3 Rounds 15 Deadlifts 185/ 125 12 Bar Facing Burpees 9 Box Jump Overs 24/20 Cash Out: 400m

Saturday, April 11th 2020

Metcon Metcon (AMRAP - Rounds and Reps) TEAM WOD!! Amrap 22 minutes You go I go 10 Odd object GTO 10/10 Lunge to explosive knee drive Amrap 22 minutes You go I go 10 Double DB snatches @ 35/25lbs (or

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