Monday, October 31, 2022
Strength:
E:90 x 8 Rounds:
1. Front Squat 4-6 Reps 21X1
2. Single Leg Cross Body RDL 6-8/Leg 20X0
WOD:
4 Sets:
15/12 Cal Bike
10 Alternating DB Reverse Lunges 45/30#
10 DB Power Cleans
15/12 Cal Row
:45 Rest
Tuesday, November 1, 2022
WOD:
20AMRAP
Partner I go, You go each movement
1-2-3-4-5-6…etc.
Toes to Bar
Parallette Shoot Throughs
:05, :10, :15, :20
Wall Facing HS Hold
*Perform the Holds Simultaneously
*Continue adding 1 rep to each movement and :05 seconds to the HS Hold each round
Wednesday, November 2, 2022
Ab Starter:
4 Sets:
6/6 KB Windmill
:20 Single Arm Elbow Plank/arm
100M Jog
WOD:
2 Rounds:
5AMRAP
100M Run
20M Sled Push 90/45#
5AMRAP
500M Bike
8 Dual KB Hang Cleans 44/25#
8 Dual KB Bent Rows
5AMRAP
10/8 Cal Row
20 Tall Plank Knee to Elbow
2:00 Rest b/n rounds
Thursday, November 3, 2022
Strength:
In 10:00 Complete
5 x 2 Squat Snatch + 1 OHS
WOD:
3 Rounds:
15 Power Snatch 95/65#
12 Box Jumps 30/24″
9 Chest to Bar Pull Ups
Friday, November 4, 2022
Strength:
E:90 x 8 Rounds
4-6 Barbell Push Press
6-8 DB Single Arm Tripod Row/Arm 2111 Tempo
WOD:
4 Rounds
:45 Work / :15 Rest
- Max Ball Slams 50/30#
- Max Burpees
- Max Wallballs 20/14#
Saturday, November 5, 2022
WOD:
Partner Workout
10-9-8-7-6-5-4-3-2-1
Strict HSPU
Back Squat 185/125#
*SA FC 30M/arm b/n each set 2/1.5 pood
*1 Partner starts at each station, switch when both partners finish thier work, complete the carries
Sunday, November 6, 2022
Strength:
E2MOM x 5 Rounds:
4-6 Sumo Deadlift @ 20X1 Tempo
12-14 Push Ups @ 20X1 Tempo
WOD:
15AMRAP
50 Double Unders
3 Rope Climbs
15 Tuck Ups
200M Run