Category Archives: Uncategorized

Strength    Deadlift  Work up to 4×4@70% MetCon  400 m run  10 DB snatch 35/45 20 air squats  10 DB snatch  30 wallballs  2 rounds  Gymnastics  Toes to bar  10-8-6-8-10 emom       

Strength  Clean and Press (cluster) A. 15-20 min to max B. 5×3@60%  MetCon  Annie  50-40-30-20-10 Double unders  Sit-ups   

Strength  Back squat  12 min emom  3×10@55% 3×8@60% 3×6@65% 3×4@70% MetCon  Veterans Day wods  Garrett 75 air squats  25 HSPUs  25 pull-ups  3 rounds  Or  DT 12 deadlifts 155/115 9 hang cleans  6 push jerks  5 rounds       

Strength  SUMO DL HIGH PULL 1×10@55% 1×8@60% 1×6@65% 5×5@70%  % based on 1RM clean  MetCon  200 m run  15 kb swings  10 toes to bar 4 rounds  Comp = 400 m run      

Strength  Front squat  1×10@60% 1×8@65% 1×7@70% 3×4@75%  MetCon  3 power cleans 95/65 6 push jerk  9 pull-ups  50 double unders  12 min AMRAP      

Strength Push press  1×10@55% 1×8@60% 1×6@65% 4×5@70% MetCon  5 x 50m sled pulls  *** total time will be the final score!      

Strength  Deadlift  Emom – 12 min working up to 3×4@70% MetCon  200 m run  12 push-ups  24 lateral ball jumps  48 wallballs  3 rounds       

Strength  Ring dips  1 max effort set followed by a 14 min emom at 50-60% of the 1 RM MetCon  15 box jumps  10 power snatches 95/65 10 min AMRAP      

Strength  Back squat Work percentages up to 75% then establish 3RM!  MetCon  10 push press 95/65 10 OTB burpees  5 rounds  Comp= 7 rounds  Core 10 weighted sit-ups  30 sec plank  30 sec rest  4 rounds       

Strength  Bench press  10xME  At a weight of 65/95/135/155… MetCon  800 m run  – 30  Kb swings 53/35 Sit-ups  Goblet squats  20  kb swings  Sit-ups  Goblet squats  10  Kb swings  Sit-ups  Goblet squats  For time