Monday – 11/15/21:
Strength/skill:
EMOM x6
2 power snatches
*build to heavy. Does not need to be UB
“I Got Options”
[On the 0:00]
9-6-3:
Power Snatches 135 / 95 lb
Burpee Box Jump Overs (30″/24″)
[On the 10:00]
12-9-6:
Power Snatches 95 / 65 lb
Box Jump Overs (24″/20″)
[On the 20:00]:
15-12-9:
Power Snatches 75 / 55 lb
Bar-Facing Burpees
– SCORE: Enter how long each part took. Your overall score will be the sum total.
Tuesday – 11/16/21:
“Turn and Burn”
For time (20min cap)
3 Rounds:
15 Double Dumbbell Squats
15 Handstand Push-ups
Then…
400 Meter Double Dumbbell Farmer’s Carry
Then…
3 Rounds:
45 Air Squats
15 Double Dumbbell Shoulder to Overhead
Dumbbells: 50 / 35 lb’s
*Mod DB push press OR pike pushups for HSPU
– SCORE: Time
Wednesday – 11/17/21:
“No Shoes, No Shirt, No Problem”
For Time [38 Minute Cap]:
4,000 Meter Bike
2,000 Meter Row
100 Toes to Bar
***Work In Intervals Of 2 Minutes On, 1 Minute Off. Mod kipping leg raise
– FLOW: At 3,2,1, go, start chipping away at the bike distance. At the 2:00 mark you must stop (it’s okay if the bike still accumulates meters) and rest 1:00. At the 3:00 mark resume work on the bike. At the 5:00 mark you must stop again and rest. At the 6:00 mark you’ll resume. You’ll continue in this 2:00 on, 1:00 off fashion for the entirety of the workout. All the bike meters must be completed before moving on to the rower. All row meters must be completed before moving on to the toes to bar.
– SCORE: Time. If you get capped, add 1 second to your time for every missed rep.
Thursday – 11/18/21:
TBD
Friday – 11/19/21:
Strength:
E2MOM X4
2 Pause Back Squat (1 sec in bottom)
1 Back Squat
All Sets @ 75-80% of 1RM Back Squat or 7-8 RPE
“Ring Pop”
AMRAP 13:
3 Strict Ring Dips
30 Double Unders
3 Dumbbell Snatches
3 Strict Ring Dips
30 Double Unders
6 Dumbbell Snatches
3 Strict Ring Dips
30 Double Unders
9 Dumbbell Snatches
[Add 3 Dumbbell Snatches Per Round]
Dumbbell: 50 / 35 lb
*mod 2x singles. Mod banded ring dips OR HRPU.
– SCORE: Rounds + Reps. If you finish the round of 15 dumbbell snatches and get 10 double unders into the following round, your score would be 5+13.
Saturday – 11/20/21:
“Addition by Subtraction”
AMRAP 10:
10 Bar Muscle-ups
30 Hang Power Cleans 155 / 105 lb
Max Meter Run
Rest 3 Minutes
AMRAP 7:
10 Bar Muscle-ups
20 Hang Power Cleans 155 / 105 lb
Max Meter Run
Rest 3 Minutes
AMRAP 4:
10 Bar Muscle-ups
10 Hang Power Cleans 155 / 105 lb
Max Meter Run
– SCORE: Enter accumulated meters for each AMRAP. The sum total of all 3 rounds will be your overall score.