Programming for Oct 30th-Nov.4th

Workout of the Day: 10.30.17

Strength accessory warmup: 3 Rounds

  • 12 bottoms up KB press, alt arms after 6, light weight
  • 10 superman with 3 sec hold
  • 10 cossack squat with same KB, alt legs after 5, slow and controlled

Strength: OHS, no more than 2 minute rest between sets

Workout of the Day: 10.31.17

6 Min EMOM x 5: Hang Power [email protected]% of power clean

REST 5 Minutes

6 Min EMOM x 5: Push [email protected]% of Push Jerk

4 Min Tabata:

  • T2B
  • Air Squats

4 Min Tabata:

  • Push Ups
  • V Ups

Workout of the Day: 11.01.17

METCON: 2 Bars of Death, 10,9,8,7,6,5,4,3,2,1

  • Body weight Bench Press
  • 1 and a half times body weight deadlift
  • Start with Bench then deadlift moving down the rep scheme as fast as possible

Workout of the Day: 11.02.17

10 minutes of Practice on HS walk: if you have then accumulate 200 ft of Travel

Accumulate 2 minutes of L Sit holds

METCON: 50-40-30-20-10

  • DU
  • Ab matt SU

Workout of the Day: 11.03.17

3 Rounds, Each For Time with 3 minute rest in between each round:

  • 20 DB snatch alt each rep 50/35#
  • 20 Wall Ball
  • 20 Box Jump 30/24″

Workout of the Day: 11.04.17

Partner WOD: For Time

  • Buy in: 800M Farmer KB Carry, 50/35#
  • 80 ┬ádouble KB Front Rack squats 50/35#
  • 80 Cal Row
  • 80 Pull Up
  • Buy Out: 800 M OH plate run 45/25#