Monday October 31

Monday

Warmup:
200 m run
Cross the gym: inchworms + bear crawls
5 slow reps of each w PVC followed by empty bar: DL, hang clean, front squat

5 rounds 1 bar:
5 DL,
4 hang power clean
3 front squats
2 shoulder to overhead.
Don’t set the bar down
Take as much time as you need between rounds.

Happy Friday October 28

Happy Friday

Warmup:
Foam roll 5 min.
400 m run.
2 X (10 situps 10 push-ups 10 air squats).
PVC pass through, around the world, good morning.

5 rounds for total reps:
1:00 min push press (65#/45#)
1:00 min burpees
1:00 min med ball cleans (20#/14#)
1:00 min rest

Thursday October 27

Thursday

Warmup:
2 rounds (200 m run, 10 fire hydrants, 10 bird dogs, 10 good mornings w/ empty bar)
Partner wallball toss 12 each – chest, side, granny.

EMOM 21 min:
1 – 6 DLs
2 – 40 flutter kicks
3 – 8 box jumps

Wednesday October 26

Heavy Wednesday

Warmup:
100 SUs.
Down and back X 2: high knees, broad jumps.
Partner wallball toss: push from chest, side throw, granny shot.
Handstand holds

Bench press: 3-3-3-3-3
Strict press: 3-3-3-3-3

Tuesday October 25

Tuesday

Warmup:
3 rounds (10 each of – mountain climbers, flutter kicks, side kick throughs)…
down and back inchworms…
PVC pass through, around the world, Burgener warmup

15-12-9-6-3:
power cleans (135#/95#)
push-ups
front squats (135#/95#)
pull-ups

Wednesday October 19

Wednesday

Warmup:
200 m run
Cross the gym: inchworms + bear crawls
5 slow reps of each w PVC followed by empty bar:
DL,
hang clean,
front squat,
push press,
hang snatch

AMRAP 12 min:
Cash in – 100 DUs / 300 SUs then…
5 pullups
7 KBS
5 burpees

Heavy Tuesday October 18

Heavy Tuesday

Glute activation warmup:
400 m run
30s Sampson hold each side
10 each of clams, fire hydrants and bird dogs.
Then two rounds of (
5 goblet squats
6 Bulgarian split squats
6 single leg DL w KB)

DL: 5-5-3-3-1-1-1-1