top of page

10/31/2022 - 11/6/2022

Updated: Nov 1, 2022

Weekly Announcements

1) 3 More Weeks of this Program Cycle



A) 2 RFT in 10min (0-10min)

500/450m Row or 32/26 Cal Echo

50 KBS

R2min (10-12min)

B) 10min to Complete (12-22min)

100 Toes to Bar

4 Burpees on Each Min

*do not start or finish w/ Burpees

R2min (22-24min)

C) 11min of Tabata Abs (24-35min)

Russian Twists (8 Rounds = 4min)

Flutter Kicks (4 Rounds = 2min)

Sit Ups (4 Rounds = 2min)

50 Reverse Situps (time remaining)



A) 4 Rounds

45sec/side Front Rack Split Squat Hold

12 Spanish Sq @30x2


B) E3MOM x 10 Sets

10 BackSquat @2011 (focus on 1 second at the top)

8 Pull Up (No dropping)



A) EMOM x 36min (6 rounds)

Min 1: 100m Run

Min 2: 45sec Bodyweight Tricep Row

Min 3: 1min of Single Unders

Min 4: 45sec Ring Curl

Min 5: 14/11 Cal AB

Min 6: 45sec T Kn. Hip to Halo



A) 5min AMRAP

8/Leg Split Stance RDL

20 90 Degree Lateral Raises


5min AMRAP

10 Air Squat

10 Leaned over Reverse Fly


B) E3MOM x 10 Sets

8 Deadlift @ 30X1

10 DB HG BP @30x1



A) Every 1:20 for 30 Sets (40min)

Build to Moderately Heavy Snatch

*No Max

** If you fail you need to drop @least 10lbs and rebuild

TECH: Decrease Weight > Power Snatch > Hang Power Snatch



A) 10min AMRAP

400m Run

20 Plate to OH


B) 10min AMRAP

15 Supinated Body Rows

50 Double unders > 50 JJ


C) 10min AMRAP

12/10 Cal Row on 10/9 Damper

20 Primal Shoot Throughs



This Sunday Nov 6th: Movement Therapy w/ Jess: Overhead Stability and Mobility

Upcoming Sunday Specialty Class Schedule

Nov 13th: Arm Day w/ Stefan

Nov 20th: Toes to Bar Technique w/ Bill

Nov 27th: CLOSED Thanksgiving


922 views0 comments

Recent Posts

See All


bottom of page