Tuesday 11.21.23

Class Times:
3:30, 4:30 & 5:30pm

Warm Up (Min 0-12)

2:00 Bike or Row
– then –
2 Rounds
10 Air Squats
10 V-Ups
20 Lateral Bar Hops

Get Fit (Min 20-30)

5 RFT:
15 Wall Balls 20/14
10 Toes to Bar
5 Hang Squat Cleans 95/65*
*Weights increase to 115/75 135/95, 155/105, 185/125, 205/135
** 12 Timecap

The Wall Balls and TTB should take :45-:60 combined each round, but no longer as we want you to have plenty of time with the heavier bars later in the workout. One of the most time consuming parts of the workout will be the weight change if you stand around too much. You should be able to hit doubles or better with every weight as you go, otherwise consider using an alternate build in weight or stick to a challenging weight when you get there.


15 Wall Balls (any weight)
10 Sit Ups
5 DB Hang Cleans (any weight)

Get Strong (Min 40-55)

Back Squat
In 10:00 Establish a Heavy Single
– then –
Complete 1 Set
Max Reps at 75%

The Heavy Single might only be around 90% or your current 1RM, and that’s totally fine! The Metcon should have your legs ready for a quick build to that single. The percentages for the “Max Sets” should be based off of the Single from today, not your 1RM. Rack the barbell a rep or two shy of failure on the max set.

Competitor Extra

For Time:
30 Assault Bike Cals
30 DB Front Rack Box Step Ups 50/35s 24/20″
30 Assault Bike Cals
20 DB Front Rack Box Step Ups
30 Assault Bike Cals
10 DB Front Rack Box Step Ups
30 Assault Bike Cals
*14 Min Cap

Depending on your pace, the bike can either help you or hurt you. Too fast and it will make the step ups harder than they need to be, too slow and you might cap out. Find the middle pace that allows a bit of recovery for the legs while making steady progress.