Monday – 11/8/21:
Primer:
Every 90s x5
1 Power Snatch
1 Squat Snatch
All Sets @ 75% of 1RM Power Snatch
“A Little Sumthin”
On the 2:00 x 10 Rounds:
15 Box Jumps (24″/20″)
10 Toes to Bar
1 Snatch
*Score Is Sum Total of Snatch Weight. MOD kipping leg raise
Tuesday – 11/9/21:
Strength:
Every 90s X3
3 Front Squat
All Sets @ 75% of 1RM Front Squat
“All Ball”
For time (18min cap)
42-30-18:
Wallballs 20 / 14 lb
Hand Release Push-ups
Calorie Row
Wednesday – 11/10/21:
“Fluffy Part 1”
[AMRAP 8]:
Max Bike Calories
Rest 2 Minutes Before Beginning Part 2…
– SCORE: Calories
“Fluffy Part 2”
[AMRAP 8]:
1 Rope Climb (15ft.)
10 Double Unders
1 Rope Climb (15ft.)
20 Double Unders
1 Rope Climb (15ft.)
30 Double Unders
Continue to add 10 double unders each round. MOD 2x singles. MOD rope pull-ups 3:1 or up downs 2:1
Rest 2 Minutes Before Starting Part 3…
“Fluffy Part 3”
[8 Minute Window]:
Establish 5RM Deadlift
Thursday – 11/11/21:
TBD
Friday – 11/12/21:
“Dance with the Devil”
For time (20min cap)
15-12-9-6:
Double Dumbbell Devil’s Presses 50 / 35 lb’s
Calorie Row
Directly Into…
6-9-12-15:
Dumbbell-Facing Burpees
Calorie Row
Saturday – 11/13/21:
“Chad”
For Time:
1,000 Box Step-Ups