Friday 10/28

A.
Push-ups with Plates:

3 Rounds:
10 Push-ups w/ Plate on your back (25/15#)
-Followed immediately by-
MAX Push-ups w/ no weight
-Rest 90 seconds-

** After you complete 10 weighted Push-ups, throw the weight off and immediately do as many push-ups as you can.

B.
MAX unbroken Wall Balls

Rest 3 min

MAX unbroken Burpees

Rest 3 min

MAX unbroken KB Swings

** 3 scores – 1 for each movement

Masters
A.
Same

B.
Same

Wednesday 10/26

A.
E2MOM 12

5 Shoot Throughs on the Pirouettes
30 sec Plank Hold

B.
For Time:
2 Bear Complex
2 HSPU
2 T2B

4 Bear Complex
4 HSPU
4 T2B

8 Bear Complex
8 HSPU
8 T2B

*Bear Complex = Power Clean, Front Squat, Push Press, Back Squat, Behind the Neck Press

Masters
A.
Same

B.
For Time:
2 Bear Complex
1 Wall Walk
2 K2E

4 Bear Complex
2 Wall Walks
4 K2E

8 Bear Complex
3 Wall Walks
8 K2E

*Bear Complex = Power Clean, Front Squat, Push Press, Back Squat, Behind the Neck Press

Tuesday 10/25

A.
Back Squat:

Take 15 min to build to a 3RM

Then

EMOM for 5min
3 BS @ 65% of today’s 3RM

B.
“FIGHT GONE BAD!”:

3 Rounds:
Wallballs (20#)
SDLHP (75#)
Box Jumps (20”)
Push Press (75#)
Row (Calories)
Rest

18 Min workout. You spend 1 minute at each station. Your score is an accumulation of all of your reps.

Masters
A.
Same

B.
Same movements – Scale the weight back

Monday 10/24

A.
TABATA:

4 Rounds
Plank Hold 20sec
Rest 10sec
Hollow Body Hold 20sec
Rest 10sec

Rest 1 min

MAX L-sit Hold – 2 attempts

**Most difficult – Rings
***Difficult – Bar
****Moderate – Pirouettes
*****Scaled – Pirouettes in tuck position

B.
FOR TIME:
15-9-6
Squat Clean & Jerk (115/85#)
Run 400m

Masters
A.
Same

B.
FOR TIME:
15-9-6
Squat Clean & Jerk (95/65#)
Run 200m