110121-110521
Monday (Nov 1st)
STRENGTH:
Squat Snatch
3 Reps @70%
3 Reps @75%
3x2 Reps @80%
*Focus on good form and speed under the bar today!
WORKOUT:
3 Rounds For Time:
10 Muscle Ups
20 TTB
30/24 Cal Bike
Rest 3:00 bt Rounds or go 1:1 with a partner *25:00 Time Cap Tuesday (Nov 2nd)
STRENGTH:
Deadlift
3 Reps @70% of 90%
3 Reps @80% of 90%
Max Reps @90% of 90%
*Base percentages off 90% of 1RM.
**Rest as needed bt sets WORKOUT:
2 Rounds For Time:
25/20 Cal Row
75 DUs
10 Wall Walks
75 D
102521-103021
Monday (Oct 25th)
WORKOUT:
For Time:
500m Row
21-15-9 OH Squats @115/75lbs
*Try to stay steady on the row and get the OH squats unbroken today! SKILL;
4 Rounds For Quality:
10 Ring Dips
6 Strict C2B Pull-Ups
14 V-Ups Tuesday (Oct 26th)
STRENGTH:
Front Squat
3-3-3-3-3
*Build up in weight each set
*Take the barbell from the floor
*Rest as needed bt sets WORKOUT:
10:00 EMOM
3 Hang Squat Cleans @155/105lbs
3 Muscle Ups
*In the Same minute Wednesday (Oct 27th)
STRENGTH:
Benc
101821-102221
Monday (Oct 18th)
SKILL
10:00 EMOM
5 Muscle Ups
WORKOUT:
5 Rounds For Time:
9 OH Squats @135/95lbs
12 Burpee To Touches
15/12 Cal Bike
Rest 1:30 b/t Rounds Tuesday (Oct 19th)
STRENGTH:
Deadlift
5 Reps @65% of 90%
5 Reps @75% of 90%
Max Reps @85% of 90%
*Try to go a little heavier than last time we did 5s
WORKOUT:
10 Rounds For Time:
3 Power Cleans @205/145lbs
9 SHSPUs
*Rest 1:1 with a partner or 0:45 seconds in between rounds! Wednesday (Oct 20th)
STRENGTH:
Bench Pres
101121-101521
Monday (Oct 11th) WORKOUT: 15:00 AMRAP
200 Meter Run 12 Hang DB Clean and Jerks @50/35lbs 18 Wall Balls FINISHER: 3 Rounds: 12 DB Bent Over Row 12 Banded Lat Pull Down 3 Muscle-Up Tuesday (Oct 12th)
STRENGTH:
Deadlift
5 Reps @63% of 1RM WORKOUT:
For Time w/Partner:
100 Cal Bike
100 Deadlifts @225/155lbs
100 Cal Bike
50 Wall Walks
*30:00 Time Cap Wednesday (Oct 13th)
STRENGTH:
Bench Press
5 Reps @65% of 90%
5 Reps @75% of 90%
Max Reps @85% of 90%
*Percentages based off you
100421-100821
Monday Bench Press 10 @50% 8 @55% 6 @60% 4 @65% 2 @70% 12 Min-AMRAP 30 DUBS 5 Push-ups 5 Wall Balls 5 Ab-Mat Sit-ups *Add 5 reps to all movements per round. DUBS stay the same Tuesday Deadlift 5 reps @75% 3 reps @85% Max Reps @95% *Rest as needed bt sets 4 Rounds For Time: 400m Run 15 Burpees 7 Squat Cleans @155/105lbs *25:00 Time Cap Wednesday 4 Sets: 1 Squat Snatch 1 OH Squat @80% of 1RM Snatch For Time: 30/25 Cal Row 30 TTB 30 OH Squats @95/65lbs 30 HSPUs 30 OH Squats @95/
