Author: John San Filippo

Lift Deadlift 5×3 at 10-20lbs heavier than you hit last week After the last set, do 1 set of 10 at 70% of what you use today superset with chest to bar work level 1: toe spotted chest to bar hold+5 HEAVY chest to bar lat pulldowns level 2: 3-5 chest to bar negatives, weight as possible+5 pop drills level 3: big set of unbroken chest to bar

Workout 4:00 AMRAP 2 box jumps 36/30 (stepdown required) 4 deadlifts 225/155

Staging box jumps in 2 lines, near the red wall and in the middle. Deadlifts right behind that

Workout 32:00 EMOM Min 1: 3 wall walks Min 2: 6 kettlebell snatches/side green/yellow Min 3: max cal row Min 4: rest rx+ add a wall walk rep each round and see how high you can get! score is row cals

staging rowers near the red wall kb snatches at least 8 feet behind that (no throwing kettlebells into the rowers please!:) )

Lift Thrusters 8:00 EMOM 8-1 thrusters, working up to a heavy rep then every 2:00 x 3 sets, 1 single at your heavy Take these from the ground today until you can’t anymore, to warm up for the metcon

Workout 9-7-5 Thrusters @70% of your heavy Burpee pulluprx+ RMU

staging thrusters in 2 lines, with a 10 foot lane in the middle for RMU if there aren’t a lot of people doing RMU, spread into the space under the rings

Workout 10:00 AMRAP 30/20 cal bike 50m farmer’s carry 50m front rack carry rest 3:00 your score for time

staging bikes BEHIND the red poles carries in the whole space between the rigs

Lift Every 2:00 for 8 sets 12-5 power snatches, adding weight as you can touch and go if you can

Workout 12:00 EMOM Min 1: 1 set of some kind of bar muscle up variation Min 2: 50 double unders score is reps (and what you did, for tracking purposes)

Workout 14:00 AMRAP 2,4,6, etc Pistols/box pistols V-ups 13/10 cal bike in b/t each round rx+ghds

staging pistols near the red poles v-ups 5 feet in front of those bikes near the red wall

Lift Deadlift 5×5 at 85% of what you hit last week After the last set, do 1 set of 10 at 70% of what you use today superset with chest to bar work level 1: toe spotted chest to bar hold+5 HEAVY chest to bar lat pulldowns level 2: 3-5 chest to bar negatives, weight as possible+10 perfect kip swings level 3: big set of unbroken chest to bar

Workout For time 50 pullups

Workout

teams of 3
1 person holds a plank
1 person holds an active hang
1 person works

3 times through each partner on each movement

:30 work, then switch, score is reps on the movements

bar facing burpees
power snatches
overhead squats
rest (:30, everyone rests at once)

rx: 75/55
rx+ 95/65

so the flow will be:
each person does: plank, active hang, BFB
then
each person does: plank, active hang, power snatches
then
each person does: plank, active hang, overhead squats

then everyone rests for :30

x 3

You can only accumulate reps while BOTH partners are holding the active hold

We’re closed! Enjoy time with family and friends, go on a walk or play a game 🙂

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 (green/yellow)

Then, 3 Rounds of:
15 Box Jumps (24/20 in)
15 Knees-to-Elbows

Then, 2 rounds of:
20 Wall-Balls (20/14 lb)
30 Sit-Ups

Then:
50 Burpees