Friday, 11/30/18

Metcon

Metcon (Time)

10 rounds with a 2 minute rest in between, of any (or any combination) of:
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters (0.8mile)

Post your choice of exercises and times of each round to comments.

(45min)

Wednesday, 11/28/18

Weightlifting

Power Clean (Low Blocks@(80%+Increasement)x1,then Drop set 2×2)

(15min)
Increase 5.5# if work set is below 242#
Increase 5.5# if work set is below 176#

Drop set 2×2 @ (-22#)

Metcon

Metcon (AMRAP – Rounds and Reps)

Mod “Tiff”
On a 25 minute clock,
Row 3000m then,
Perform as many rounds as possible of
11 C2B pull-ups
7 Hang Squat cleans 135/95
7 Push press 135/95

RX+ 155/105

Tuesday, 11/27/18

Gymnastics

Metcon (No Measure)

EMOM 8
Even Min – 4 L-sit Ring pull-up (false grip)
Odd min – 4 Ring Dips

Metcon (No Measure)

Muscle up practice

(10min)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 19
3 Muscle Ups
200m Row
6 Burpee Box Jump Over 20″
(Jump over the box without touching it)

200m is 20 reps

Monday, 11/26/18

Weightlifting

SNATCH PULL + 2 LOW HANG SNATCHES (@65%x(1+2)x3)

(15min)
3 rounds of 1 Snatch Pull + 2 Low Hang snatch snatches @65% of 1RM Snatch

Back Squat (@80%x2x3)

(15min)

Metcon

Metcon (Time)

For time,
30 Snatches 155/105

(11min)

Saturday, 11/24/18

Metcon

Metcon (AMRAP – Rounds and Reps)

As teams of 2
AMRAP 40
Partner 1 – 500m Row
Partner 2 – 12 Burpees

When the bupeer finishes the assigned number of reps, s/he rests until the rower finishes 500m.

Post total finished rounds + extra burpees

Friday, 11/23/18

All the classes are canceled, and we will have a post turkey wod at 1pm

Metcon

Thanksgiving Sample Platter (Time)

For Time

5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Then, 4 Rounds of:
8 Handstand Push-Ups
15 Kettlebell Swings

Then, 3 Rounds of:
15 Box Jumps
15 Knees-to-Elbows

Then, 2 rounds of:
20 Wall-Balls
30 Sit-Ups

Then, 1 Round of:
50 Burpees

(No time cap)