WU: 3 Rounds 3 Pull Ups 5 Push ups 7 Air Squats Oly: N/A S/S: 3x10 Barbell Standing Lunges Heavy but not to failure Cond: For Time 10-1 Deadlifts Bar over Burpees Sit ups RX 225/155 S1 155/105 S2 105/75
10/17/18
17
Oct
2018
10/16/18
16
Oct
2018
WU: 3 Rounds 10 TTB 5 Burpees Oly: 20 Clean elbow wraps S/S: Alt. EMOM 6 Odd - Plank Even - Superman Cond: For Time 9-7-5 Power Snatch TTB RX 135/95 S1 115/75 S2 75/55
10/15/18
15
Oct
2018
WU: 1 Lap
Oly: 20 Snatch Balance
S/S:
1) Get up Technique
2) 4×10 DB Bent Over Rows
Cond.
For Time
Buy-In
1 Min HS Hold
Then…
1 Lap
30 Dead Lifts
30 Hang PC
30 STOH
95/65 RX Free Standing HS
65/45 S1 Wall Hand Stand
45/35 S2 Head Stand
10/12/18
13
Oct
2018
WU: 20 inch worms w/ 2 push ups
Oly: 30 reps of Oly lift practices yesterday
S/S: Alternate
1) 4×10 Wallball chest press (HAP)
2) 4×15 V-ups
Cond. EMOM
Min 1) ME STOH
Min 2) ME OHS @45/35#
Min 3) ME BOB
*30 Sec break each round
STOH
RX 95/65#
S1 65/45
S2 45/35
10/11/18
11
Oct
2018
Recovery and Skills
WU:
1) 20 cartwheels….yes that says cartwheels
2) Team Stretch
Oly:
1 Perfect Snatch
1 Perfecf Clean
Skill: Choose 1 Skill that you haven’t gotten yet and spend rest of class attempting.
Cond: N/A 🙂
10/10/18
10
Oct
2018
WU: 1 Lap
Oly: N/A
S/S:
1) 4×5 Pause Front Squats (3 secs @ bottom)
Cond:
AMRAP 25
1 Dead lift
2 Strict Pull ups
3 HSPU
RX 315/185
S1 225/125
S2 135/85
10/9/18
09
Oct
2018
WU: Tabata
1) Russian Twists (25/15# plate)
2) Sit ups
3) Hip Ups
4) Hollow Hold/Rockers
Oly: N/A
S/S:
1) EMOM 5
20 Hollow/Arch Swings
2) 3×10 Sitting DB Strict Press
Cond. For Time
100 Box Jump Overs
*Every @ Minutes = 5 Burpees
RX 50/35
S1 35/25
S2 25/15
