Friday November 14th
Met-Con
3 Rounds
Rd 1 - 30 pull-ups #20 Vest, 5 Rope Climbs #20 Vest, 30 pull-ups
20 GHD Sit-Ups
7:52
B Work
2 Rounds
100 Assault bike calories 8:00
Rest 5 Minutes
100 calorie Row 5:04
Monday November 17th
Warm-Up
3 Slow rounds
5 Kipping Ring Dips
10 Jump Squats
15 Second parallette L-sit hold
Power Snatch x2 + Rack Jerk x2 + OHS
#115,135,155,165,170
Olympic Lifting
Low Hang Pause Clean and Jerk 7×1 @ 90% or more. If it feels heavy, stay at 90%. If it feels good, climb up. #225
Met-Con
For Time:
Row 800m
15 Muscle-ups
Row 800m
75 ft HS Walk
Row 800m
15 OHS Rx #135
15:08
Tuesday November 15th
Warm-Up
Slow 8 Minute AMRAP
40 Double-unders
20 Air Squats
3 Bar Muscle-ups
40 Double-unders
20 Air Squats
6 Bar Muscle-ups
40 Double-unders
20 Air Squats
9 Bar Muscle-ups
And so on…
Low Hang Full Snatch
7x1
#135,135,155,175,185,195,200
Strength
EMOM for 18 Minutes switch stations
Pause Back Squats 6×3 @70-80% #255
Push Press + Push Jerk + Split Jerk 6×1-1-1 #185
GHD Raises x8
Met-Con
6 Rounds
12 HSPU Strict
12 KB Swings #70
10:12