Monday, 10-15-18
Strength:
Deadlift 3×5
Choose from a “Push” Bodyweight Progression
Met-Con:
For time:
10 Power Cleans
20 Pull-Ups
30 Wall Ball Shots
400 Meter Run
30 Wall Ball Shots
20 Pull-Ups
10 Power Cleans
Tuesday, 10/16/18
Strength:
10 Minute EMOM
1 Hang Clean
1 Clean
1 Split Jerk
Met-Con:
“Hold ‘Em”
Buy-in:
200 Double-unders or 3 minutes of double under practice
Directly into:
3 Rounds:
50′ Walking Lunge
25 Sit-Ups
50′ Walking Lunge
25 Kettlebell Swings
Wednesday, 10-17-18
Strength:
Back Squat 3×5
Choose a “Carry” Bodyweight Progression
Met-Con:
Teams of 2
AMRAP 16:
3 Air Squat, 3 Toes To Bar, 3 KB Cleans (Dual)
6 Air Squat, 6 Toes To Bar, 6 KB Cleans
9 Air Squat, 9 Toes To Bar, 9 KB Cleans
Partner 1 completes the round of three reps of each movement, then Partner 2 does the same.
The team alternates in this fashion for the 16 minutes, adding 3 repetitions to each movement per round.
OCT: Brought to you by Mark Nesky
Plate WOD, 2 RFT (weight 35/25)
10x Halo
10x Curl
10x Overhead lunges
10x Russian twist
Run 500
30 Bench Hops
Multi-Rig (Monkey bars with rope & rings)
Run 500
Dumbbell WOD, 2 RFT (weight 30/20)
10x Renegade (plank) row
10x Squat
10x Push press
10x Lateral Lunges
Run 500
30 One Leg Mountain Climbers
Multi-Rig (Monkey bars with rope & rings)
Run 500
Bodyweight Bootcamp:
Met-con:
12 Minute AMRAP:
100 meter run
10 Push-ups
200 meter run
20 Sit-ups
Thursday, 10-18-18
Strength:
Shoulder Press 3×5
Met-Con:
50 Double Unders or 1 minute of practice
50 Sit Ups
50 Double Unders
50 Burpees Over the Bar
50 Double Unders
50 Power Snatch
50 Double Unders
50 Sit Ups
50 Double Unders
Friday, 10-19-18
Strength:
Back Squat 3×5
Choose a “Carry” Bodyweight Progression
Met-Con:
4×3 min rounds alternating between 1) and 2)
Rounds 1 & 3:
Row 500m then max rep KB Taters
Rounds 2 & 4:
Run 400m then max rep pushups
Saturday, 10-20-18
Strength:
Snatch 10 minute EMOM:
3 Snatch Deadlifts
2 Hang Snatch High Pull
1 Snatch from the floor
Met-Con:
5 Rounds:
50ft Dumbbell Walking Lunge (50/35)
12 Chest to Bar Pull Ups
Rest 1 Minute
3 Rounds:
400 Meter Run
20 Kettlebell Step Ups (20)(53/35)
GWOD for Sunday, 10/21/18
REVIEW: Kipping for 5 minutes
then:
PRACTICE: 10-15 minutes
Kipping Pull-Up Progression
Met-con:
3 rounds for time of:
10 Pull-Ups
Run 100 meters
10 Push-Ups
Run 100 meters
10 Sit-ups
Run 100 meters
10 Air Squats
Run 100 meters
