Monday Oct 30
Part A
3 Squat Snatch every minute for 10 min @ 60-70% of 1RM
Part B
For time:
21-15-9
Burpees
42-30-18
Box Jumps
84-60-36
Double Under
Tuesday Oct 31
Happy Halloween
Part A
4 rounds not for time:
Sled Pull (with rope) x 1 length
Handstand Push Up negatives (as deep as you can get) x 6
Front, side and side planks - 45sec each
Part B
For Time - with a partner - one partner rows while the other moves weight. At the end of 40, switch places. So each exerciser does all 75 of each movement plus 3 rounds of rowing
Score is time - 1 sec per cal
- 40 Wall Ball Shots (20/14 lb)
- 40 Kettlebell Swings (70/53 lb)
- 40 Abmat Sit Ups
- Row for Cal
- 25 Wall Ball Shots (20/14 lb)
- 25 Kettlebell Swings (70/53 lb)
- 25 Abmat Sit Ups
- Row for Cal
- 10 Wall Ball Shots (20/14 lb)
- 10 Kettlebell Swings (70/53 lb)
- 10 Abmat Sit Ups
- Row for Cal
Wednesday Nov 1
Part A
15 min to establish a 6RM Back Squat, followed by 30 sec max reps at 90% of today's load, 20 min rest, and then 30 sec max reps at 80% of today's load
Part B
3 Rounds
8 TTB
8 Thrusters 95/65
rest 2min
3 rounds
8 Pull ups
8 OH squats 95/65
8 TTB
8 Thrusters 95/65
rest 2min
3 rounds
8 Pull ups
8 OH squats 95/65
Thursday Nov 2
Part A
EMOM x 4
12 Burpees
Rest 2min
12 Burpees
Rest 2min
Part B
EMOM x 4
12 T2B
Rest 2min
12 T2B
Rest 2min
Part C
Every 90sec x 4
200m run
Rest 2min
200m run
Rest 2min
Part D
EMOM x 20 (10rounds)
Min 1 - 1 round of bear complex 135/95- increase load in rounds 4 + 7 ( 1P clean +1 front squat + 1 Push press + 1 Back squat + 1 BtN push press) Min 2- 2/1 bMU
Friday Nov 3
2 min between A, B, and C
Part A
3 rounds
10 Deadlift (225/155)
2 Rope Climbs
Part B
2 rounds
20 Hang Power Cleans (135/95)
5 Wall Walks
Part C
1 round for time
60 Shoulder to Overhead (95/65)
30 V-Ups
30 KB Russian Twist (1.25/.75)
Saturday Nov 4
Part A
15 min Hip and low back mobility
Part B
for time:
1000m row
20 burpee over rower
800m row
16 burpee over rower
600m row
12 burpee over rower
400m row
8 burpee over rower
200m row
4 burpee over rower
No comments:
Post a Comment