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11/4/19 - 11/10/19

Updated: Nov 11, 2019

MONDAY 110419


Metcon (No Measure)

Partner up for 3 sets:

8 Thrusters 95/65

10 Deadlifts 185/125

Rest 2:00


Metcon (Time)

18-12-6

Overhead Squats 75/55

Rope Climbs

5-3-1


TUESDAY 110519


Accessory Work

3 sets:

6 Strict Pull ups

10 Ring push ups/ deficit push ups using 45# plates

Rest 1:00


Metcon (Time)

For time:

15/ 12 Assault bike calories

20 Double DB squat cleans

15/ 12 Assault bike calories


Rest 3:00


Metcon (Weight)

6 min to establish a heavy single

Hang Squat Clean


WEDNESDAY 110619


Deadlift

(5 min EMOM 5 reps @ 65%)


Metcon (No Measure)

3 sets not for time:

30 Cal row

50 ft reverse sled drag

Rest 2:00


THURSDAY 110719


Metcon (3 Rounds for time)

3 Sets each for time

200m run

15 Shoulder to overhead (115/85)

Rest 2:00


Metcon (No Measure)

20 minute flow

500m row

25 Ab mat sit ups

2:00 bike

25 DUs

500m row

100 ft Bear hug Dball walk

Rest 1:00


FRIDAY 110819


20.5



SATURDAY 110919


Partner WOD - Metcon (AMRAP - Rounds)

Partner Cindy

In teams of 2, AMRAP in 20 minutes

5 Pull ups

10 Push ups

15 Air squats


Rest 3:00


Metcon (Calories)

8 min emom

Max assault bike calories

Same bike; alternating every minute


SUNDAY 111019


Max Effort 5k Run for Time

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