Monday
Closed – Happy Thanks Giving!
Tuesday
Buy in – 2 Rounds
200m Run / 5 Lateral Box Step ups each side / 5 Russian Baby Makers / 5 Tempo Empty Bar Back Squats @3321
A) Back Squat – 5×2 @ 81%
B) Front Squat – 5×3 @ 75%
Metcon – 12 min EMOM
3 Sets
Minute 1: 8 Burpee to 6’ target
Minute 2: 8 Air Squats + 25’ Walking Lunge
MInute 3: 150m Run
Minute 4: 8 Box Jumps (30/24)
Wednesday
Buy in – 2 Rounds
15/12 Calorie Row (moderate)
5 Inchworms
0:30 Push Up Plank Hold
1 Round Burgner Warm up
Mobility Ball On Shoulders
A) Snatch Complex – One 3 Position Pause Snatch Deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Snatch Pull + 1 Snatch
5 working sets between 6-7.5/10 RPE
Metcon – For time
40-30-20-10
Push Ups
Calorie Row
Buy out – 2 Min per side Couch Stretch
Thursday
Buy in – 3 Rounds
20 Barbell Back Rack Walking Lunge
5 Max Vertical Wall Ball
60 Second Hang
A) Push Press – Build to a Heavy 5
Metcon – AMRAP 15 Minutes
500m Ski
50 Double Unders
10 Power Cleans (135/95)
25/20 Calorie Bike
50 Double Unders
10 Sandbag Cleans (135/95)
Friday
Buy in – EA Warm up
A) Back Squat – 5×2 @81%
B) Front Squat – 5×3 @75%
Metcon – 20 Min AMRAP with a Partner
400m Run
15 OHS 95/65
you go I go
October 11, 2022
