Warm Up:
2 Rounds-
1 min. Bike
10 1 1/4 BW Squats
10 Banded Good Mornings
5 Caterpillar Walks to Push Up
Strength:
EMOM x 10
3 Deadlifts
Min 1 & 2- 65%
Min 3 & 4- 68%
Min 5 & 6- 70%
Min 7 & 8- 72%
Min 9 & 10- 75%
Met Con:
For time-
2 Rounds
40 Wall Balls, 20/14 lbs.
20/16 kcal Bike
2 Rounds
20 Wall Balls, 20/14 lbs.
15/12 kcal Bike
Warm Up:
15-12-9
PVC Pass Thrus
PVC OH Squats
KB/DB SDHPs
Plank Rotations
Oly:
Hang Squat Snatch
7 x 3, climbing
Met Con:
3 RFT-
21 C2B Pull Ups
7 Snatches, 155/105 lbs.
Warm Up:
2 Rounds-
1 min. Row
10 Cossack Squats
10 OH Rotational Reaches
5 Caterpillar Walks to Push Up
*Wrist Circles
Strength:
Front SquatÂ
2 x 5 @ 75-80%
4 x 3 @ 80-85%
Met Con:
5 Rounds, every 4 min. complete-
20/15 kcal Row
75 DUs
15 Deadlifts, 155/105 lbs.
Warm Up:
3 Rounds-
20 Mountain Climbers
10 Jump Squats
10 Empty Barbell Good Mornings
5 Empty Barbell Strict Press
Oly Tech:
10 Rounds-
1 Hang Power Clean + 1 Push Jerk + 1 Split Jerk
-across @ 60% 1RM C&J
Met Con:
For time-
60 Thrusters, 115/85 lbs.
*EMOM 5 Bar Facing Burpees, start w/ burpees
Rest Day
Happy Birthday, Coach Josh!
Warm up:
3 Rounds
10 kcal Row
10 BW Squats
10 Beat Swings
5 Yoga Push-ups
Met Con:
For Time
60 T2B
75 Box Jumps 24/20"
90 Wall Balls 20/14 lbs
1500m Row
HAPPY HALLOWEEN!!
Warm Up:
2 Rounds-
1 min. Bike
15 Pull Aparts
10 Leg Swings (each side, direction)
5 Caterpillar Walks
-1 min. Pigeon Stretch (each side)
Strength:
Deadlift
5 x 5
-across @ 75-80% 1RMÂ
Met Con:
4 RFT-
15/10 kcal Bike
8 Cleans, 185/135 lbs.
Warm Up:
2 Rounds-
20 Jumping Jacks
10 Empty Barbell SDHPs
10 PVC Pass Thrus in Bottom of Squat
10 Empty Barbell OH Squats
Then 10 Ankle Circles (each side, direction)
Strength:
Snatch Balance
3 x 2, across @ 70% 1RM Snatch
4 x 1, climbing
Met Con:
AMRAP 12
9 Snatches, 135/95 lbs.
12 OH Squats, 135/95 lbs.
15 HSPUs
Warm Up:
2 Rounds-
30 Mountain Climbers
10 Rotational Lunges (alternating)
10 Glute Bridges
10 High Pulls (each arm)
*1 min. bottom squat hold
Strength:
Back Squat
7 x 3
-across @ 85% 1RM
Met Con:
3 Rounds-
AMRAP 3
10 Alt. DB Snatches, 50/35 lbs.
5 OTDB Burpees
Rest 3 min. between rounds
Warm Up:
2 min. Row
3 Rounds-
5 Caterpillar Walks to Push Up
10 Beat Swings
10 Thoracic Rotations (each side)
Midline:
5 Rounds (for quality)-
15 GHD Sit Ups
15 GHD Back Extensions
* Rest equal amount of time between rounds
Met Con:
"2007 Games Workout #1"
For time-
1000m Row
5 Rounds
25 Pull Ups
7 Push Jerks, 135/95 lbs.
Warm Up:
2 Rounds-
30 High Knees
30 Butt Kickers
10 Cossack Squats
10 Anatomical Push Ups
*wrist circles, tricep stretch
Oly:
Clean & Jerk
2 x 2 @ 80% 1RM
2 x 1 @ 85%
3 x 1 @ 90%
Met Con:
For time-
100 DUs
30 Front Squats, 95/65 lbs.
100 DUs
20 Front Squats, 135/95 lbs.
100 DUs
10 Front Squats, 185/125 lbs.
Rest Day