A)
AMRAP in 16 Minutes:
• 500m Row/500m Ski
• 40 Double Unders
• 30 Kettlebell Swings (#55/35)
• 20 Sprawl + Battle Rope Power Slams
• 10 Toes to Bar
* Alternate Row / Ski each round.
B)
EMOM for 8 Minutes:
• Minute 1: Max Bike Calories
• Minute 2: Rest
C)
2 Sets of 30 Seconds On / 30 Seconds Off:
• Straight Arm KB Russian Twist
• KB L Crunch
• KB Plank Pull-Throughs
• KB Bent Arm Russian Twists
Strength
Every 90 seconds for 8 sets complete this complex:
1 Paused Power Snatch (Below Knee) + 1 Hang Squat Snatch (Above Knee) + 1 Overhead Squat
Use 70% of your 1rep Snatch; same weight across all sets.
Conditioning
AMRAP in 10 Minutes:
• 120ft Single DB Front Rack Walking Lunge (#50/35 Rx; #70/50 Rx+)
• 4, 8, 12, 16, 18, increasing reps of Single Arm Hang Clean & Jerk
A)
EMOM for 12 Minutes:
• Minute 1: 6 Strict Pull-ups (Strict C2B for Rx+)
• Minute 2: 12 Push-ups (Ring Push-ups for Rx+)
• Minute 3: 45 seconds of Max Double Unders
B)
AMRAP in 15 Minutes:
• 500m Row or 400m Run
• 40 Ball Slams
• 30 Slam Ball Sit-ups
• 20 Slam Ball Step-ups
• 10 Sprawl to Box Jump Overs (24”/20”)
Strength
Every 90 seconds for 8 sets complete this complex:
1 Paused Power Clean (Below Knee) + 1 Hang Squat Clean (Above Knee) + 1 Front Squat
Use 70% of your 1rep Clean; same weight across all sets.
Conditioning
Every 5 minutes for 3 sets complete:
400m Run or 500m Row
12 Lateral Barbell Burpees
12 Deadlifts (#185/125 Rx; #225/155 Rx+)
* Goal is 1 minute rest between sets.
Partner Workout
AMRAP in 20 Minutes:
• 20 Single Arm Hang Clean & Jerks (#50/35)
• 20 Toes to Bar
• 20 Single Arm Hang Power Snatch (#50/35)
• 20 Pull-ups
• 200m Run
* Every 5 minutes, partners will complete 40/30 Airdyne Calories, then continue in the WOD. This includes the start at 0:00 and the end at 20:00. (Coed teams = 35 cals.)
Strength
Front Squat [Video]
Take 15 minutes to find a heavy 3rep Front Squat.
Conditioning
For Time:
30 Power Snatch (#115/80)
800m Run
30 Clean & Jerks (#115/80)
Announcement
The 5am and 6am are ON, but all other morning classes on 11/4 are cancelled.
Evening hours this week are unaffected. See email for details.
Strength
Every 90 seconds for 8 sets:
1 Power Clean + 1 Hang Squat Clean (below the knee)
Or
1 Power Snatch + 1 Hang Squat Snatch (below the knee)
Build weight as you go.
Conditioning
AMRAP in 10 Minutes:
• 50 Double Unders
• 10 Deadlifts (#185/125)
• 15 Pull-ups
