October 31st, 5AM, 6AM, 9AM, 10AM, 3PM, 4PM only.
November 17th and 18th, Gym Closed
Strength/ Skill
EXTENDED WARM-UP
EMOM x 8 MINUTES
Odd – Row 200/175m*
Even – Plank on Elbows
*Stroke rate should be at 20 or less.
Workout
4 ROUNDS FOR TIME
25/20 Calorie Bike
25 Kettlebell Swing (53/35) (35/26)
25 Sit-ups
October 31st, 5AM, 6AM, 9AM, 10AM, 3PM, 4PM only.
November 17th and 18th, Gym Closed
Workout
4 SETS
AGAINST A 3:00 CLOCK
200m Run
50 Double Unders
In remainder of time…
Max Thrusters (95/65) (75/55)
-Rest 1:30 between sets-
COOL DOWN
AMRAP X 10 MlNUTES
FOR QUALITY
5/5 Windmills
5/5 Single Leg RDL
:30 Bar Hang
1:00 Deadbugs
*Use a moderate load for Windmill / RDL
October 31st, 5AM, 6AM, 9AM, 10AM, 3PM, 4PM only.
November 17th and 18th, Gym Closed
Strength/ Skill
ON A 12:00 RUNNING CLOCK
Muscle-up Drills and Scaling Review
*Jumping Ring or Bar Muscle-up
*Jumping C2B Pull-up
Workout
EMOM X 20 MINUTES
Odd – 10 Hang Power Cleans (115/75) (95/65)
Even – 3 Ring Muscle-up + 10 Hand Release Push-ups
October 31st, 5AM, 6AM, 9AM, 10AM, 3PM, 4PM only.
November 17th and 18th, Gym Closed
Strength/ Skill
BACKSQUAT 6-6-6-6
*Strength should be done POST-WORKOUT today.
Building every set to heaviest set of 6.
Workout
5 ROUNDS FOR TIME
30 Plate Ground to Overhead (45/35) (25/15)
20 Alt. Lunges with plate*
*Bear Hug Hold with plate.
(15:00 Hard Cap)
October 31st, 5AM, 6AM, 9AM, 10AM, 3PM, 4PM only.
November 17th and 18th, Gym Closed
Workout
EMOM X 30 MINUTES
AT MODERATE EFFORT
Min 1 – :45 Calorie Bike
Min 2 – 15 KB Swings (53/35) | (35/26)
Min 3 – :30 Alternating Single Leg V-ups
Min 4 – :45 Right Side Plank
Min 5 – :45 Left Side Plank
