WEEK of WOD's 10.25.21 - 10.30.21

MONDAY, OCTOBER 25th

A. 9 Sets For Load:

Back Squat

10-5-3-1-1-1-3-5-10

10 reps = 60%+

5 reps = 70%+

3 reps = 80%+

1 rep = 90%+

B. 3 Rounds For Time:

15/11 Calorie Bike

12 Power Snatches (95/65#)

9 Burpees

Target Time: 10min or less

3 Rounds For Time:

15/11 Calorie Bike

12 Power Snatches (75/55#)

9 Burpees

3 Rounds For Time:

10/6 Calorie Bike

12 Power Snatches (45/35#)

9 Burpees

AT HOME OPTION:

50 Mountain Climbers

12 Tuc Jumps

9 Burpees

TUESDAY, OCTOBER 26th

A. 2 Rounds For Time w/ a Partner:

100/80 Calorie Row

50 Handstand Push-ups

- One partner works while one rests-

Target Time: 15 minutes

Time CAP: 18 minutes

Scaling Option 1

2 Rounds For Time:

80/60 Calorie Row

30 Handstand Push-ups

- One partner works while one

rests

Scaling Option 2

2 Rounds For Time:

80/60 Calorie Row

30 Push-ups

- One partner works while one rests

B. Clean & Jerk:

Perform 10 singles within 90-95% of 1RM Clean and Jerk

* Rest 60-90 seconds between sets *

* Spend 5 minutes building from 60-90% with sets of 2-3 reps

AT HOME OPTION:

2 Rounds for Time:

Run 800m

25 Pike Push-ups

WEDNESDAY, OCTOBER 27th

A. 3 Rounds For Time:

1000m Run

50 Sit-ups

25 Deadlifts (185/125#)

- Rest 2:00 between rounds

- Time Cap = 30:00

Scaling Option 1:

3 Rounds For Time:

1000m Run

50 Sit-ups

25 Deadlifts (135/95#)

- Rest 2:00 between rounds

Scaling Option 2:

3 Rounds For Time:

600m Run

25 Sit-ups

15 Deadlifts (75/55#)

- Rest 2:00 between rounds

B. Accumulate:

50 Hanging Leg Raises on Rings

- Every break perform 10 Single Arm DB Hang Muscle Cleans (from side, 5/5 @ mod-heavy load, push to strengthen GRIP during this session)

AT HOME OPTION:

3 Rounds for Time, rest 2 min btw sets...

800m Run

50 Sit-ups

25 Supermans

THURSDAY, OCTOBER 28th

A1. Skill Work:

EMOM 9:

Minute 1 | 5 Box Step-offs

Minute 2 | 5 Box Jumps For

Height

Minute 3 | 5 Box Jumps From

Seated

A. 3 Sets:

50 Unbroken Wall Balls (20/14lbs)

- Rest as needed between sets

Scaling Option 1:

4 Sets:

30 Unbroken Wall Balls (20/14lbs)

- Rest as needed between sets

Scaling Option 2:

5 Sets:

15 Unbroken Wall Balls (10/6lbs)

- Rest as needed between sets

B. 3 Sets for Quality:

10 Kneeling Mixed Carry (ea side @ mod load)

10 Palloff Presses ( red band)

10 Turkish Sit-ups (ea side, @ mod load)

AT HOME WORKOUT:

3 Sets for Time:

25 Air Squats + 25 Flash Push-ups

FRIDAY, OCTOBER 29th

A. On a 10:00 Clock:

Build up to a heavy hang power clean + 2 reverse lunges

B. For Time:

100m Run

100 Lateral Hops Over Barbell

100m Run

30 Hang Power Cleans (135/95#)

100m Run

3:00 Plank Hold

100m Run

30 Front Rack Lunges (135/95#)

100m Run

100m KB Farmer Carry (70/53#)

100m Run

Target Time: 12 minutes

Time CAP: 15 minutes

Scaling Option 1:

For Time:

100m Run

100 Lateral Hops Over Barbell

100m Run

30 Hang Power Cleans (95/65#)

100m Run

3:00 Plank Hold

100m Run

30 Front Rack Lunges (95/65#)

100m Run

100m KB Farmer Carry (53/35#)

100m Run

Scaling Option 2:

For Time:

100m Run

50 Lateral Hops Over Barbell

100m Run

30 Hang Power Cleans (45/35#)

100m Run

1:30 Plank Hold

100m Run

30 Front Rack Lunges (45/35#)

100m Run

100m KB Farmer Carry (35/26#)

100m Run

SATURDAY, OCTOBER 30th

A. 4 rounds

1 round includes:

4:00 standing bike erg

-immediately into-

3 rounds

50 double under (100 SU)

25 squats with 30/20# ruck

*1 Round is Bike and then 3 Rounds of Double Under and Squats.

Target Time: 35 minutes

EXTRA GYMNASTICS WORK...

TOES TO BAR

Test day: RECORD YOUR RESULTS. We will retest at the end of this progression in 8 weeks

Max effort kipping Toes to Bar 1 minute

-Rest 5 Minutes-

*Scaled: Same Workout

9min AMRAP

10 Rig Around the World

20 Hanging Shrugs

30 Lat Pull Downs

20 Hanging Flutter Kick

10 V Ups

*Scaled: Same Workout

HANDSTAND PUSH-UP

Test day: RECORD YOUR RESULTS. We will retest at the end of this progression in 8 weeks

Max Effort Strict Handstand Push Up 1min

--rest 2 min ---

Max Effort Kipping Handstand Push Up 1 min

— rest 5min—

3 rounds of:

30 sec Handstand Hold [freestanding or wall]

20 Strict Dips [between boxes or dip bar]

30 Handstand Shrugs

--rest 1min between rounds---

*Same for Scaled

MASTERS 55+ Strict Handstand Push-Up to 2in/4in riser