October 31st, 5AM, 6AM, 9AM, 10AM, 3PM, 4PM only.
November 17th and 18th, Gym Closed
Workout
FOR TIME
1000m Row
30 DB Step-Overs (50/35) | (35/25) (20″)
800mRun
30 DB Step-Overs
1000m Row
Cool Down
1 Minute Couch Stretch (each leg)
1 Minute Banded Hamstring (each leg)
1 Minute Banded Shoulder Distraction (each arm)
*Save 10 minutes for this
October 31st, 5AM, 6AM, 9AM, 10AM, 3PM, 4PM only.
November 17th and 18th, Gym Closed
Strength/ Skill
SNATCH EMOM
EMOM x 12 MINUTES
Min 1-4 – 5 Hang Power Snatch
Min 5-8 – 3 Hang Power Snatch
Min 9-12 -1 Hang Power Snatch
*Add weight every 4:00
Workout
4 ROUNDS FOR TIME
30 Alternating Lunges
25 Push-ups
15 Knee to Elbow
October 31st, 5AM, 6AM, 9AM, 10AM, 3PM, 4PM only.
November 17th and 18th, Gym Closed
Strength/ Skill
PUSH x PULL
2 ROUNDS FOR QUALITY
10 Single Arm Strict Press (each arm)
10 KB Upright Row (heavy)
10 Strict Dips
10 Single Arm Ring Rows (each arm)
Workout
AMRAP X 15 MINUTES 20 Air Squats
15 Wall Ball (20/16)
10/8 Calorie Row
October 31st, 5AM, 6AM, 9AM, 10AM, 3PM, 4PM only.
November 17th and 18th, Gym Closed
Workout
FOR TIME
21-15-9
Pull-up
Deadlifts (225/155) | (185/125)
-No Rest-
15-12-9
Bar Muscle-up
Deadlifts (225/155) | (185/125)
(20:00 Hard Cap)
*Scale rep scheme in first couple to 15-12-9 and then 12-9-6 in second couplet if needed.
FINISHER
2 ROUNDS
20 Tuck-ups
:30 Hollow Hold
20 Ab Mat Sit-ups
:30 Plank
-Rest as Needed-
October 31st, 5AM, 6AM, 9AM, 10AM, 3PM, 4PM only.
November 17th and 18th, Gym Closed
Strength/ Skill
SPLIT JERK
5-4-3-3-3
*Goal of this session is to get comfortable in proper split landing position / recovery.
Workout
7 ROUNDS FOR TIME
40 Double Unders
10 Shoulder to OH (115/85) | (95/65)
