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October 31, 2018

A. 1-inch Deficit Deadlifts(15 min)

Find a heavy set of 3

**5-6 working sets

B. Every 90 sec + 30 sec rest - 21 min

1. 10 hang power cleans (95/65)

- in remaining time, AIR SQUATS

2. 10 OHS ( 95/65)

- in remaining time- HANDSTAND HOLD

3. 10 front squats (95/65)

- in remaining time- PUSH UPS

**REST 1 min between rounds**

   

October 30, 2018

A. Push Jerk

2x3

2x2

3x1

**increase weight each set

**attempt a new 1RM

B. 12 min (45 sec work : 15 sec rest)

                       3x

1. 1-arm DB OH squat (alternate every 5 reps) (35/20)

2. F.R. double KB walk (35/26)

3. max effort calorie row

4. max effort static hang

October 28, 2018

A. Back Squat (build to a heavy set of 1)

2x3

2x3

3x1

**start around 55% of 1RM and add weight each SET

** goal is to attempt a new 1RM

B. For Time

Run 800m

3RNDS

10 HSPU (scale: box HSPU, kneeling box HSPU)

30 DU/ 80 SU

October 27, 2018

AMRAP 20(with a partner)

400m run

40 push press (75/55)

30 front squats (75/55)

20 box dips 

10 pull ups 

**divide reps as needed

**one partner working at a time

October 26, 2018

A. Squat Snatches

Find a heavy 2RM

B. EMOM 16

20 KB OH 1-arm walking lunges (35/26)

12/10 cal bike

20 good mornings (45/35)

40 sec flutter kick

October 24, 2018

AMRAP 18

20 ab mat sit ups

15 A KBS (53/35)

10 wall balls (20/14)

5 DL (175/125)

October 24, 2018

A. Strength:

Squat Clean: Find a 2 rep max (15 min)

B. WOD:

Tabata mountain climbers

REST 1 MIN

Tabata knees to elbows

REST 1 MIN

Tabata Thrusters (75/55)

CASH OUT- 30 burpees for time

October 23, 2018

A. E2MOM -14 min (from the rack)

2 Push Press + 1 Split Jerk @ 80% of push press 1RM

B. 5 RFT (cap 12 min)

200 m run

20 G2OH (35/25 plate)

30 sec wall sit

October 22, 2018

A. Back Squat

3x3 @ 80%

3x2 @ 90 %

B. AMRAP 9

4 push ups

6 burpee box jump overs

8 medball russian twists (20/14)

October 20, 2018

Partner Workout

1 person works at a time

Divide reps evenly

2 RNDS 

24 SDLHP (75/55)

48 1-arm KB S2OH (35/26)

24 SDLHP (75/55)

48 goblet squats(35/26)

24 SDLHP(75/55)

48 v-ups

CASH OUT- 60 box jumps (partners switch every 5 reps)

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