MONDAY, NOVEMBER 1st
A. 3 Back Squats @75% x 8 sets
- Every 1:45 -
B. 12min AMRAP:
3 Thrusters (95/65lbs)
3 Pull-ups
6 Thrusters
6 Pull-ups
9 Thrusters
9 Pull-ups
12 Thrusters
12 Pull-ups
…partners trade back and forth, You Go/I Go style, and continue until time runs out
Target Reps: Round of 18's +
Scaling Option 1/Masters RX:
B. 12min AMRAP:
3 Thrusters (75/55lbs)
3 Pull-ups (Jumping Pull-ups)
6 Thrusters
6 Pull-ups
9 Thrusters
9 Pull-ups
12 Thrusters
12 Pull-ups
…partners trade back and forth, You Go/I Go style, and continue until time runs out
Scaling Option 2:
B. 12min AMRAP:
3 Thrusters (45/25lbs) or DB Thrusters (20/10s)
3 Ring Rows
6 Thrusters
6 Ring Rows
9 Thrusters
9 Ring Rows
12 Thrusters
12 Ring Rows
…partners trade back and forth, You Go/I Go style, and continue until time runs out
C. Mobility Session:
2min Couch Stretch side
AT HOME OPTION:
12min AMRAP:
3 Air Squats
3 Push-ups
Keep adding by 3's like above until time is up
TUESDAY, NOVEMBER 2nd
A. In 10-12 minutes, keep building for load...
5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk x 5 working sets
B. "DIANE"
For Time:
21-15-9 of...
Deadlifts (225/155lbs)
Handstand Push-ups
Target Time: 5 minutes
Time CAP: 8 minutes
*Scaling this option to 15/12/9 is good option too
Scaling Option 1/ Masters RX:
For Time:
21-15-9
Deadlifts (185/125lbs)
Handstand Push-ups (1 Mat HSPU or 20" Pike Push-ups off Box)
Scaling Option 2:
For Time:
15-12-9
Deadlifts (65/45lbs)
Push-ups
AT HOME OPTION:
42-30-18 of:
Walking Lunges
60sec Handstand Hold or Pike Hold btw rounds
WEDNESDAY, NOVEMBER 3rd
A. In 10-12 minutes, keep building for load...
2 Snatch Push Press + 1 Overhead Squat x 5 working sets
B. For time:
20 Burpee Box Jump Overs (24"/20")
25/20 Calorie Row
30 Power Snatch (95/65)
25/20 Calorie Row
20 Burpee Box Jump Overs (24"/20")
Target Time: 10-12 minutes
Time Cap: 15 minutes
Scaling Option 1/Masters RX:
For time:
20 Burpee Box Jump Overs (20"/16")
20/16 Calorie Row
30 Power Snatch (75/55)
20/16 Calorie Row
20 Burpee Box Jump Overs (20"/16")
Scaling Option 2 (Beginner)
For time:
15 Up Down + Step Up (20"/16")
15/12 Calorie Row
30 Alternating Dumbbell Snatch (light)
15/12 Calorie Row
15 Up Down + Step Up (20"/16")
C. Mobility Session:
Single Lax Ball 1st Rib 2min per side
AT HOME OPTION:
3 Rounds:
20 Burpees
20 Supermans
20 Hollow Rocks
THURSDAY, NOVEMBER 4th
A. 3 Bench Press @75% x 8 sets
- Every 1:45 -
B. 5 sets for Time:
300m Run
20 GHD's
60 Double Unders
-rest 3:00 between rounds-
Target Time: 3 min
Time Cap: 4 min per round
Scaling Option 1/ Masters RX:
5 sets for Time:
300m Run
10-15 GHD's
30 Double Unders or 90 Single Unders
-rest 3:00 between rounds-
Scaling Option 2:
5 sets for Time:
200m Run
10-15 Ab Mat Sit-ups
60 Single Unders
-rest 3:00 between rounds-
AT HOME OPTION:
5 Rounds:
Run 300m
30sec Side Plank
FRIDAY, NOVEMBER 5th
- AMRAP in 20 minutes
- 50 Wall Ball Shots (20/14 lb)
- 50 Double-Unders
- 40 Box Jumps
- 40 Toes-to-Bars
- 30 Chest-to-Bar Pull-Ups
- 30 Burpees
- 20 Power Cleans (145/100 lb)
- 20 Jerks (145/100 lb)
- 10 Power Snatches (145/100 lbs
- 10 Muscle-Ups
AMRAP in 20 minutes
50 Wall Ball Shots (20/14 lb)
50 Double-Unders
40 Box Jumps
40 Toes-to-Bars (K2C)
30 Chest-to-Bar Pull-Ups (Pull-ups)
30 Burpees
20 Power Cleans (145/100 lb)
20 Jerks (145/100 lb)
10 Power Snatches (145/100 lb)
10 Muscle-Ups (Bar Muscle-ups OR Chest to Bar)
Scaling Option 2:
AMRAP in 20 minutes
50 Wall Ball Shots (10/6)
100 Single Unders
40 Box Steps
40 Knees to Hips
30 Ring Rows
30 Burpees
20 Power Cleans (65/35lbs)
20 Jerks (65/35lbs)
10 Power Snatches (65/35lbs)
10 Jumping Pull-ups
SATURDAY, NOVEMBER 6th
WODAPALOOZA FUN, starts at 9am!
EXTRA GYMNASTICS WORK…
TOES TO BAR
4 sets @20%
--rest 30 seconds between sets--
---rest 1 minute--
3 sets @25%
--rest 30 seconds between sets--
---rest 1 minute--
2 sets @30%
---rest 2 minutes ---
SCALING- If your toes aren’t contacting bar, complete with your best knees to chest attempts. Use same rest times as above…
4 x 5 reps
3 x 6 reps
2 x 7 reps
HANDSTAND PUSH-UPS
Strict Handstand Push Up
3 sets @20%
-rest 30 seconds between sets-
---rest 1 minute--
2 sets @25%
-rest 30 seconds between sets-
---rest 1 minute--
1 sets @30%
* goal is unbroken for each set
---rest 2 minutes ---
Max effort Deficit Strict Handstand Push Up off box
SCALING- if you are still working on strict, complete this cycle as kipping handstand push-ups instead. If you are still working on kipping HSPU, complete the following sets using a box that allows you to get the # of reps in a row. Use same rest times as above.
4 x 5 reps
3 x 6 reps
2 x 7 reps