THE END OF YEAR SUPER AWESOME EXTRAVAGANZA PARTY IS COMING! NOV 23rd! DO NOT MISS THIS EVENT!
MONDAY
Develop skills
Score Time
4 Rounds
9 DB power snatch 1×50/35
6 Burpee over DB
3 bar muscle-ups
100M Run
TC 10
TUESDAY
Score Weight
5 sets of the complex for load:
3 squat cleans
1 jerk
Conditioning– *Optional
Box step ups– CHAD PREP
Score Reps
AMRAP 10
Box step up 20”
WEDNESDAY
Score Rounds and Reps
AMRAP 24
200M Run
2 Wall balls
2 Russian kettlebell swings 53/35
2 Push ups
2 Power clean 135/95
*Every round add 2 Reps
THURSDAY
Metcon– CHAD PREP
Score Reps
AMRAP 45
Weighted ruck/run 20/14
100M lap = 1 rep
lap starts and stops in gym.
Athlete runs out front door and around the side of the gym to back door.
FRIDAY
EMOM 7
5 Floor press
Same weight
Score Calories
5 Sets
1:30 rounds:
10 Thrusters 95/65
Max calories
– Rest 1:30 between rounds.
– Score is total calories.
SATURDAY
Open Gym 8:15am -Skill strength only unless testing a comp workout you are signed up for
TEAM WOD 9:15am
