11.22.24

Skill Development
4 Rounds E2M
5 Nordic Curls

Metcon
3 RFT
5 Wall Walks
10 Box Jumps @ 24/20”
15 Power Snatches @ 95/65
Rest 2 minutes between rounds

11.21.24

Conditioning
10 min AMRAP
Max Calories Rowing
Rest 2 minutes
10 min AMRAP
Max Calories Bike

Accessory
10 min EMOM
O: 30 Crossovers
E: 5 DBall Cleans @ 100/60

11.20.24

Metcon
“Chelsea”
30 min EMOM
5 Pull-ups
10 Push-ups
15 Air Squats
Last tested on 11/5/2021.

Accessory
Tabata Bike x2
Rest 4 minutes between

11.19.24

Strength
9 min EMOM
1 Deadlift

Metcon
10 RFT
30 Double unders
3 Deadlifts @ 255/165 (RX+ 315/205)
CAP programming from 10/14/2024.

Accessory
Ring Push-ups 4x10
Ring Pull-ups 4x8

11.18.24

Metcon
Tabata
DB Shoulder Press
Max Calorie SkiErg
Burpees
Max Calorie SkiErg
DB Push Press
RX: 35/25
**Complete one movement before moving to the next.

Accessory
7x30 sec Front Rack Hold @ 110% FS 1RM