Monday
Buy in – EA Warm Up
A) Back Squat – 5×3 @73-78%
B) Front Squat – 5×3 @78-83%
Metcon – AMRAP 12 Minutes
60 Deadlifts (115/80)
40 Hang Power Clean and Jerks (115/80)
20 Thrusters (115/80)
Max Calorie Bike
Tuesday
Gym is closed for regular classes
Tama is opening the gym for Open gym at noon for 1 hour
Wednesday
Buy in – 2 Sets
1 minute Row / 5 Wall Walk Kick Up Practice / 30 Sec HS Hold / 5 Tall Cleans / 5 Strict Press
A) Clean Pull + Hang Power Clean + Power Clean 5 Sets @ 70-80% all TNG
B) DB Z Press Build to a heavy 5
then
2 Sets
25 Unbroken Dumbbell Push Press @7.5-8/10 RPE
Make sure you’re locking out really strong at the top of every single rep.
Metcon – 14 Min AMRAP
16/13 Cal Row
4 Wall Walks
8 Strict Chin Up
Thursday
Buy in – 2 Rounds
10 Burpees / 10 DB Cuban Press / 15 Face Pulls / 10 Cossack Squats / 10 Slow Heal Elevated Air Squats
A) Back Squat – 5×3 @ 73-78%
B) Front Squat – 5×3 @ 78-83%
Metcon – Open 19.4
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Men snatch 95 lb.
Women snatch 65 lb.
Time cap: 12 minutes
If time buy out – 2-3 Sets
5 KB Windmills per side / 30 Gymnastic Crunches
November 10, 2025
