12/3 Tuesday
METCON: AMRAP 3:00 9 KBs 9 burpees —Rest 2:00– Amrap 3:00 7 KBs 7 burpees —Rest 2:00– Amrap 3:00 5 KBs 5 burpees
12/3 Monday
SWOD: 10x10 bench press @50% (4-0-4-0 with :60 rest) METCON: Climb the ladder as high as possible in 14:00 1 CJ 2 push ups 2 CJ 4 push-ups 3 CJ 6 push-ups 4 CJ 8 push ups 5 CJ 10 push-ups 6 CJ 12 push-ups 7 CJ 14 push-ups 8 CJ 16 push-ups 9 CJ 18 push-ups 10 CJ 20...
12/2 Sunday
METCON: 2 rounds for time Run 1 mile 50 overhead squats 95/65 10 muscle ups
11/30 Friday
SWOD: Back squat 10x10 @50% 4-0-4-0 with 1 min rest METCON: 5 rounds, each for time 20 bench press 135/95 120m sled push *Rest 3:00 after each round
11/29 Thursday
**No 5am RSVPs, so class is cancelled** METCON: For time 25 box step overs 50/35 25 thrusters 25 burpee box jump overs 25 thrusters 25 box jump overs 25 thrusters 25 box jumps 25 thrusters Men: 135/115/95/75 Women: 95/75/65/55
11/28 Wednesday
SWOD: Bent over row 10x10@ 50% 4-0-4-0 with 1 min rest METCON: 21-15-9 Snatch 115/80 Toes to bar Cal airdyne
11/27 Tuesday
METCON: AMRAP 20:00 5 pull-ups 10 push ups 15 squats
11/26 Monday
SWOD: 10x10 bench press @50% (4-0-4-0 with :60 rest) METCON: Death by power cleans 135/95
11/23 Friday
SWOD: Back squat 10x10 @50% 4-0-4-0 rest 1 min METCON: For time 100 cal Row 80 pistols 60 pull ups 40 single arm DB OHS 50/35 20 muscle ups
11/22 Thursday
REST DAY How do you feel about rest days? Do you see them as an important part of the program or do you see them as a day of weakness/slacking? Your answer reveals your understanding and buy-in of the strength pyramid. Many athletes don't realize how important rest...
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