Training: 21st-27th October
Oct 20, 2019MONDAY
Lifting:
EMOM for 16mins of:
Min 1: 10 Lateral Burpees Over the bar + 20 Double Unders
Min 2: 1 Snatch
-Pick a challenging weight for this, you can go up or down in weight if you get the weight choice wrong.
WOD:
3x 5min Rounds for reps of:
Run 400m
15 Pull-ups
30 Wallballs, 20lb (14lb)
Max Toes to Bar
Rx’d + = CTB Pull-ups
Rx'd - = 20 Wallballs
Post results to comments.
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TUESDAY
Barbell Conditioning:
4 Unbroken rounds for max load of:
7 Deadlifts
5 Hang Power Cleans
3 Push Jerks
-Rest as needed between rounds
-Use the same weight for all rounds
WOD:
4 Rounds for total time:
30 KB Swings, 24kg (16kg)
15 Burpee Box Jumps, 24” (20”)
-Rest 1min between rounds
Rx'd + = 32kg (24kg)
Post results to comments.
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WEDNESDAY
Skill/ Strength:
13mins to complete 4 Rounds of:
2 Rope Climbs, 4.5m
3 Front Squats, 80% of 1RM
WOD:
For time: (17min CAP)
20 Single Arm DB Squat Snatch
21 Ring Muscle-ups/ Pull-ups + Push-ups
22 Single Arm DB Squat Cleans
23 Pull-ups
24 Single Arm DB OH Squats
Rx'd + = CTB Pull-ups
Rx’d - = Pull-ups + Push-ups
Post results to comments.
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THURSDAY
Lifting:
EMOM for 12mins of:
1 Power Clean
-Increase the weight each set.
WOD:
7 Rounds for time of: (16min CAP)
7 Deadlifts, 100kg (70kg)
21 Sit-ups
Buy-in: 100 Double Unders
Post results to comments.
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FRIDAY
Morning WOD:
"Gaz"
For time:
1000m Run
Ground-to-Overheads (accumulate 2,000kg)
1000m Run
Example: If you use 40kg, you must complete 50 reps to equal 2000kg. If you use 20kg, you must complete 100 reps.
Finisher: Tabata Push-ups
Afternoon WOD:
"Open Workout 20.3"
Post results to comments.
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SATURDAY
Conditioning:
15-minute Team Row or Bike for Calories
Partner WOD:
AMRAP in 12mins of:
1 DB Snatch + 1 Burpee each
2 DB Snatches + 2 Burpees each
3 DB Snatches + 3 Burpees each
4 DB Snatches + 4 Burpees each
Etc.
Post results to comments.
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SUNDAY
Rest
10 Days for $10
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