Programming for October 9th-14th

Workout of the Day: 10.09.17

Activation:  3 Rounds not for time, move through at a nonstop but sustainable pace

  • 16 Double KB front Rack drop step alt lunges with 35/23#
  • 15 Super Man with 2 sec pause in contraction

Strength: Front Squat: 10, 9, 8 ,7 ,6, 5, 4, 3, 2, 1, 10

  • Start at 55% of 1RM and add 5% until you get to 85% then complete ladder there.
  • For last set of 10 go back to 55%

Workout of the Day: 10.11.17

Metcon: 20 minute AMRAP

  • 25 Wall Ball 20/14
  • 15 HSPU
  • 10 C2B Pull Up

Workout of the Day: 10.12.17

EMOM 12:  every other minute

  • Odd minute: 12/10 cal row
  • Even Minute: 10 burpees

REST 5 MINUTES, then

EMOM 10:  every other minute

  • Odd Minute: 15 T2B
  • Even Minute: 10 OHS with DB, alt after 5 reps 50/35#

Workout of the Day: 10.13.17

Bench Press: 10, 9, 8, 7, 6 ,5, 4, 3, 2, 1 @ bodyweight

Bent over DB row, same rep scheme as above: 50/35#

  • Alt back and forth between movements with no more than 2 minutes of rest after superset

Skill:

  • Accumulate 100M of Handstand walk
  • Accumulate 5 legless Rope climb
  • Accumulate 200 DU

Workout of the Day: 10.14.17

21-18-15-12-9-6-3 of:

  • Power Snatch 115/75#
  • bar over burpees
  • knees to elbows