1. Met-con
4 Rounds for time:
21 Box Jumps, 24/20″
18 Wall Balls, 20/14
15 Kettlebell Swings, 60/35
12 Burpees
2. Snatch
Every 2 minutes for 7 rounds:
1 Hang Snatch + 1 Squat Snatch
3. Front Squat
A. Work up to a heavy set of 2
then
B. 2 sets of 8 reps
With a partner
running clock…
A. In 10 minutes complete a 4x400m run + max reps of Clean and Jerks, 135/95
Rest 3 minutes
B. In 7 minutes complete a 2x400m run + max reps of Power Snatches, 115/80
Rest 3 minutes
C. In 4 minutes complete a 2x200m run + max reps of Thrusters, 95/65
Squat
1RM Back Squat
2. Met-con 1:
500m Row for time. All out max effort
3. Met-Con 2:
5 RFT:
7 unbroken TTB + 14 unbroken Wall Balls (30/20) + 21 unbroken Double unders
Rest :30 between rounds
*unbroken TTB means feet can not touch the floor
1. Snatch
Work up to a heavy 3-Position Power Snatch
Pos. 1: Power position
Pos. 2: Knees
Pos. 3: Ground
2. Barbell Conditioning
EMOMx7: 3 Squat Snatches
Met-con
EMOMx15
5 rounds of:
Min 1: 20/16 Cal Row
Min 2: 3-6 Strict HSPU or 3-6 Kipping HSPU
Min 3: 2 Heavy Front Squats
We will have a 5:00pm and 6:00pm class on Wednesday, November 25.
Met-con
“Satan’s Whiskers”
3 RFT:
10 C2B Pull ups
10 Front Squats, 165/115 – no rack
10 Burpees
rest as needed
50 Calorie Row for time
Rest equal time
30 Calorie Row for time
Rest equal time
15 Calorie Row for time
We will have 5:00 and 6:00 class on Wednesday, November 25.
1. Met-con
15-12-9-6:
Power Clean (155/105)
TTB
Push Jerk (155/105)
BJ (24″/20″)
2. Snatch
Work up to a heavy 1-rep from the hang
3. Squat
2×10 Back Squats
“Lumberjack 20”
20 Deadlifts 275/185
Run 400m
20 KB swings 70/50
Run 400m
20 Overhead Squats, 115/80
Run 400m
20 Burpees
Run 400m
20 C2B Pullups
Run 400m
20 Box jumps, 24/20″
Run 400m
20 DB Squat Cleans, 50/35(x2)
Run 400m
1. “Hollyman”
30 RFT:
5 Wall Balls, 20/14
3 HSPU
1 Clean, 225/155
2. Squat
Work up to a 1RM Box Back Squat – box should be just below parallel.
3. Muscle-Up Practice
*Reminder: today is the last day to pre-order/pay for shirts.
1.Work up to a heavy Snatch
2.Work up to a heavy set of 3 Front Squats
Met-con
5 RFT:
12 Hang Power Snatch, 95/65
15 C2B Pull ups
For time:
2,000m Row
200 Double unders
200m Walking Lunges
Post WOD:
150 Ab Mat Sit Ups
1. Met-con:
7 RFT:
7 Power cleans, 95/65
7 Thrusters, 95/65
7 bar-facing burpees
2. Clean and Jerk
Work up to a heavy Squat Clean+Front squat+jerk
3. Squat
Back Squat
3×10
“Three Wise Men”
A. “Jeremy”
AMRAP 4:00
5 Hang Squat Snatch, 135/95
10 Barbell Burpees
2 minute rest
B. “Ben”
AMRAP 4:00
10 Power Clean, 135/95
20 Pull-Ups
2 minute rest
C. “Beau”
AMRAP 4:00
15 Box Jump Overs, 24″/20″
30 Wall balls, 20/14
1. Conditioning
“ECC Qualifier WOD 4”
For Time:
30 1-arm alternating KB Snatches, 50/35
100 Double Unders
20 1-arm alternating KB Snatches, 50/35
100 Double Unders
10 1-arm alternating KB Snatches, 50/35
100 Double Unders
2. Squat
EMOMx5: 2 Front Squat, across
Strength
A. OHS, quickly work up to a heavy single
B. Snatch Balance, quickly work up to a heavy single
Met-com
For time:
1,000m Row
10 Snatches, 155/105
10 Muscle ups
run 400m
5 Snatches, 155/105
5 Muscle ups
EMOMx10min:
Odd: 3 Squat Clean and Jerks – you choose the weight
Even: 3 Squat Snatches – you choose the weight
2 bars/work with a partner
Met-Con
5 RFT
7 DL, 275/185
30 Air Squats
7 Strict HSPU
1.“Open Test”
20min AMRAP
50 WB
50 DU
40 Box Jumps (24/20)
40 TTB
30 CTB
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Power Snatch (145/100)
10 Muscle-Ups
2. Strength
work up to a heavy set of 5 Back Squats
Do you even lift Bro?
team lift off+WOD
5- 2:00 rounds of:
5 muscle-ups
150-yard shuttle sprint (25 yards there and back, 3 times)
Max reps 135-lb./95-lb.* thruster
Rest 3 minutes between rounds.
Intermediate
5 2:00 rounds of:
5 low ring muscle-ups with feet on a box
150-yard shuttle sprint (25 yards there and back, 3 times)
Max reps 95-lb./65-lb.* thruster
Rest 3 minutes between rounds.
In front of a clock set for 12 minutes:
1 minute of 30-inch/24-inch* box jumps
1 minute of 115-lb./75-lb.* sumo deadlift high-pulls
2 minutes of 30-inch/24-inch* box jumps
2 minutes of 115-lb./75-lb.* sumo deadlift high-pulls
3 minutes of 30-inch/24-inch* box jumps
3 minutes of 115-lb./75-lb.* sumo deadlift high-pulls
(Scaling options on whiteboard)
15-12-9 reps for time of:
135-lb./95-lb. clean and jerks
Chest-to-bar pull-ups
Beginner/ Intermediate
15-12-9 reps for time of:
75-lb./55-lb. clean and jerks
Chest-to-bar pull-ups (scaled)
21-18-15-12-9-6-3 reps for time of:
Ring dips
115-lb./75-lb. overhead squats
Beginner/ Intermediate
21-18-15-12-9-6-3 reps for time of:
Leg-assisted ring dips
55-lb./35-lb., 95/65 overhead squats