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Tuesday, October 31st

A) Front Squat
3×3@ 80%

B) For Time: Happy Halloween
-10 Burpees
-31 OH Walking Lunges (45/25)
-10 KB Swings (70/53)
-31 Goblet Squats (70/53)
-10 T2B/ K2C
-31 Burpees
-10 OH Walking Lunges (45/25)
-31 KB Swings (70/53)
-10 Goblet Squats (70/53)
-31 T2B/K2C
*At some point during the workout a 500m Row must be completed
**20 Min Time Cap


Monday, October 29th

A) Power Clean
Barbell Cycling
8 Min EMOM:
-30 Seconds of unbroken power cleans
*Start at a light weight and build each minute

B) 8 Min EMOM
1 Power Clean
+
2 Split Jerks
-perform @ 80-85% of 1RM Jerk

C1) Barbell Reverse Lunges 4×12 (6p/leg)
C2) Push Press (8-10 Reps @ Lunge weight)


Saturday, October 28th

A) Build to a heavy 3 Rep Thruster in 15 Minutes

B) Open Workout 14.4
14 minute AMRAP
60 Calories on Rower
50 Toes to Bar
40 Wallballs
30 Power Cleans (135/95)
20 Muscle-ups (if no MU sub 20 Pull-ups and 20 HR push-ups)


Friday, October 27th

A) Deadlift
7 Min EMOM
*Building to a heavy set of 3

B) In Pairs,
Accumulate as many rounds as possible in 18 Minutes

1 Working, 1 Resting
Each partner completes a full round and then switches

-15/12 Cals on the rower
-9 Shoulder to OH (95/65)
-9 Burpee Box Jump Overs


Thursday, October 26th

A1) Front Squats
4×8 @ 65% of 3RM
A2) Ring Push-ups
4×8-12 Reps

B) 3 Sets:
-Hollow Ring Holds 20-30 Secs
-Glute Ham Raises 8-15 Reps
(*Have a partner hold at the ankles, slowly lower yourself down from a kneeling position)
-Strict T2B/K2C 6-12 Reps
(*Absolutely no Kip)

C) 12 Min AMRAP
-15 KB Swings (70/53)
-15 Burpees
-15 Goblet Squats (70/53)


Wednesday, October 25th

A) Push Jerk EMOM (from the rack)
6 Min EMOM:
5 @ 80% of 1RM

-Rest 2 Min-

B) Push Press EMOM
5 Min EMOM:
5 @ 80% of 5RM

*Adjust weight during 2 min Rest

B)15 min EMOM
1st – 40 sec Shuttle Runs
2nd – 12 T2B/K2C
3rd – 12 Power Snatch 75/55
(Pick a weight you can go unbroken for at least the first 2 rounds of the snatches)


Tuesday, October 24th

A1) Strict Pull-ups
4xMax Effort
A2) Ring Dips
4x Max Effort

*Rest a minimum of at least 1 min after each movement
B) Gymnastics Practice:
12 Min Handstand Walk/ Hold
& Pistols

*Go back and fourth between movements throughout the 10Min
** You should have a goal in mind before starting.
Ex.) 3 Rounds:
-15 Sec HS Walk
-6 Pistols

C) 3 Rounds For TIme:
-750m Row Buy in:
-20 DUs/ 60 SUs
-20 Hand Release Push-ups
-20 Wall Balls

13 Min Time Cap


Monday, October 23rd

A) Tempo Back Squats
5×5 @31X1

*build through all 5 sets ending at a challenging weight that you’re able to maintain the tempo.

B) Raise the Bar ReTest
9 Minute AMRAP
8 Lateral Bar Hop Burpees
7 Cleans
6 Front Rack Lunges (3 each leg)
5 Shoulder to Overhead
for total reps

If doing the 6 week Challenge weights are as follows
Level 1 – 65/45 (can do Front Squats instead of Lunges)
Level 2 – 95/55
Level 3 – 135/95


Saturday, October 21st

A) 13 minute AMRAP in pairs
7 Push-ups
7 Deadlifts (use weight about 50-55% of 1RM)
7 Box Jumps

1 working 1 resting complete a full round before switching with partner

rest 5 minutes then start B

B) 13 minute AMRAP in pairs
7 Power Cleans (115/85)
7 Shoulder to Overhead
7 Toe to Bar

1 working 1 resting complete a full round before switching with partner


Friday, October 20th

A) Front Squat
-16 Min to build to a heavy 5 Rep

B) “Nancy”
5 Rounds for Time
Run 400m
15 Overhead squats (95/65)

Scaled Option:
5 rounds for time
200m Run or 250m Row
12 Goblet Squats or Front Squats

21 minute Time-cap