21.11.15 – 21.11.19

Monday 21.11.15

Track: All

Strength

Front Squat

Front Squat 1×3 at 70% 1RM
Front Squat 1×3 at 80% 1RM
Front Squat 1×3+ at 90% 1RM
*Score= Reps of Last set

Track: Compete/Train

Metcon

I Got Options

[On the 0:00]

9-6-3:
Power Snatches (135/95)
Burpee Box Jump Overs (30"/24")

[8 Minute Time Cap]

[On the 10:00]

12-9-6:
Power Snatches (95/65)
Box Jump Overs (24"/20")

[8 Minute Time Cap]

[On the 20:00]:

15-12-9:
Power Snatches (75/55)
Bar-Facing Burpees

[8 Minute Time Cap]

*Score = Sum Total Time of 3 Rounds

Track: Sweat

Metcon

I Got Options

[On the 0:00]

9-6-3:
Power Snatches (95/65)
Burpee Box Jump Overs (24"/20”)

[8 Minute Time Cap]

[On the 10:00]

12-9-6:
Power Snatches (75/55)
Box Jump Overs (24"/20")

[8 Minute Time Cap]

[Kilos = 34/25]

[On the 20:00]:

15-12-9:
Power Snatches (65/45)
Bar-Facing Burpees

[8 Minute Time Cap]

*Score = Sum Total Time of 3 Rounds

Tuesday 21.11.16

Track: Compete/Train

Turn and Burn

3 Rounds:

15 Double Dumbbell Squats
15 Handstand Push-Ups

400 Meter Double Dumbbell Farmer’s Carry

3 Rounds:
45 Air Squats
15 Double Dumbbell Shoulder to Overhead

Dumbbells: (50’s/35’s)

Track: Sweat

Turn and Burn

3 Rounds:

15 Double Dumbbell Squats
15 Double Dumbbell Shoulder to Overhead

400 Meter Double Dumbbell Farmer’s Carry

3 Rounds:
45 Air Squats
15 Double Dumbbell Shoulder to Overhead

Dumbbells: (35’s/20’s)

Wednesday 21.11.17

Track: Compete/Train

Hold On

6 Rounds on the 4:00

1000 Meter Bike
10 Strict Press (75/55)
20 Front Rack Reverse Lunges (75/55)
Remaining time…
Rounds 1-2 Max Plank Hold
Rounds 3-4 Max Hollow Body Hold
Rounds 5-6 Max Seated L Sit Hold

Track: Sweat

Hold On

6 Rounds on the 4:00

1000 Meter Bike
10 Strict Press (45/35)
20 Front Rack Reverse Lunges (45/35)
Remaining time…
Rounds 1-2 Max Plank Hold
Rounds 3-4 Max Hollow Body Hold
Rounds 5-6 Max Seated L Sit Hold

Thursday 21.11.18

Track: All

Strength

Deadlift

1×3 at 70% 1RM
1×3 at 80% 1RM
1×3+ at 90% 1RM

Track: Compete/Train

Ring Pop

AMRAP 13:

3 Strict Ring Dips
30 Double Unders
3 Dumbbell Snatches (50/35)
3 Strict Ring Dips
30 Double Unders
6 Dumbbell Snatches (50/35)
3 Strict Ring Dips
30 Double Unders
9 Dumbbell Snatches (50/35)

Track: Sweat

Ring Pop

AMRAP 13:

3 Strict Ring Dips
30 Double Unders
3 Dumbbell Snatches (35/20)
3 Strict Ring Dips
30 Double Unders
6 Dumbbell Snatches (35/20)
3 Strict Ring Dips
30 Double Unders
9 Dumbbell Snatches (35/20)

Friday 21.11.19

Track: Compete

Skills That Kills

5 Rounds:

1 Minute Handstand Walk
Rest 30 Seconds
1 Minute Alternating Pistols
Rest 30 Seconds

*Score = Sum Total Reps
*Handstand Walk 1 Rep = 5 ft

Track: Train/Sweat

Skills That Kills

5 Rounds:

1 Minute Wall Walks
Rest 30 Seconds
1 Minute Alternating Jumping Lunges
Rest 30 Seconds

*Score = Sum Total Reps

Track: All

Let’s Stay Together

AMRAP 12: [Teams of 2]

200 Meter Partner Med Ball Run (20/14)
Partners Run Together. Each Partner holds their own Med Ball.
15 Synchro Burpees

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