Monday 12/4
Workout of the day
Olympic/ Jerk
Split or power
2-2-2-1-1-1
Build each set max 80%
*From rack*
Metcon
6 Rounds
10 Push Press 105/85lb
10 Bar facing burpees 20 sit-ups
Friday 11/1
Workout of the day
Olympic: Snatch
5+75% 3+85% 1+95%
Metcon
14 min AMRAP
10 Devils Press 40/25lb
250 meter row
Thursday 11/30
Workout of the day
3 Rounds
15-12-9
Burpee box jump 24/20”
DB Hang cleans 40/25lb
V-ups
*Rest :90sec between rounds*
Wednesday 11/28
Workout of the day
Olympic: Cleans
5+75% 3+85% 1+95%
Metcon
For Time
400 meter run
30 Med ball cleans 20/14lb
400 meter run
20 Med ball cleans
400 meter run
10 Med ball cleans
Tuesday 11/28
Workout of the day
Strength: Push Press
5+75% 3+85% 1+95%
Metcon
10 min AMRAP
7 Shoulder to Overhead 95/65lb
20 Double unders
9 Toes to Bar
Monday 11/27
Workout of the day
Strength :Deadlift
5+75% 3+85% 1+
95%
Metcon:
EMOM x12
8 deficit Ring rows
8 DB Bulgarian split squat 35/15lb
:40 sec max cal row
Saturday 11/25
Workout of the Day
Hero Workout
Team of 2
“Nate”
20 min Amrap
2 Muscle ups/ scale 4 pull -ups
4 Handstand push-ups/scale 8 strict DBPress
8 kettlebell Swings 70/53lb
* 1 Team member completes round then team member 2 *
Wednesday 11/22
Workout of the day
*3 Power Snatches to start and every minute*
150 Double unders/300 Singles
75 Box jump overs 24″/20″
35 Overhead Squats 95#/65#
Tuesday 11/21
Workout of the day
Strength: Bench press
5+75% 3+85% 1+95%
Metcon: 4 Rounds
400 meter run
4 rope climbs /scale 8 from floor
Monday 11/20
Monday
Strength: Back Squat
5+75% 3+85% 1+95%
Metcon:
Every 5 min x 15 min
Complete 3 Rounds of
5 Front Squats 115/85 lb
7 lateral bar Burpees
9 sumo high pull 115/85lb
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