Programming for Oct. 23-28th

Workout of the Day: 10.23.17

Strength: Thruster: 1 x 1 x 1 x 1 x 1, work up to a heavy single

METCON: 21-15-9 “FRAN”

  • Thruster 95/65#
  • Pull Up

Workout of the Day: 10.24.17

EMOM: 6

  • 13/10 cal Row

EMOM: 5

  • 10/8 ring dip

EMOM: 4

  • 10 HSPU

One Minute rest Between EMOMs

Workout of the Day: 10.25/17

Strength:Deficit Deadlift: 3 x 3 x 3 x 3 x [email protected]% on 45lb plates for deficit

EMOM: 8

  • 15 T2B

Workout of the Day: 10.26.17

Skill Work: Rope Climb: (10 minutes)

METCON:  20 minute AMRAP

  • 2 Legless Rope Climb
  • 4 DB Squat Clean 50/35
  • 6 KB Swing 70/53#
  • 8 Box Jump Over 30/24″

Workout of the Day: 10.28.17

GOBLINS AND GOOLS WORKOUT!!!!!!

60 MIN TIME CAP: For time

  • 10 MU buy in, then (If you have ring MU do them if not then scale to where you are in progression)
  • 800 M Run
  • 100 Ft Walking Overhead Lunge with 50/35# DB: After 25ft alt arms.
  • 80 DU
  • 60 Wall Ball
  • 50 SDHP with 70/53# KB
  • 40 ¬†Burpee to 45lb plate
  • 30 GHD SU
  • 20 Pull UP
  • 10 Goblet Squat with 70/53# KB
  • 800 M Run