Workout of the Day
Warm Up
3 Rounds
8 Hanging Scap Retractions
8 Spider Lunge w/reach
8 Planks To Squat
8 Alt T Push Ups
then
Run 400m
Prep: (10 Minutes)
1×5 Kip Swings+5 Burpees
1×5 Kip Swings+5 Devil’s Press (light)
1×3 Pull Ups+3 Devil’s Press (working weight)
Met Con
For Time: (28 Minute …
Monday, 10/26: Met Con – Run, Devil Press, and Pull Ups
Tuesday, 10/27: Clean and Jerk & Met Con – Hang Clean, Thruster, and Bar Facing Burpees
Wednesday, 10/28: Intervals – Bike/Row, Step Ups, and Toes-to-Bar
Thursday, 10/29: Deadlift & Met Con – Deadlift and Wall Ball
Friday, 10/30: Upper
…
Warm Up
3 Rounds
6 Spider Lunge w/Reach
6 PVC Dislocates
6 PVC Pause OHS
6 Plank to Squats
Prep: (8 Minutes)
1 x 5 Hang High Pull + High Hang Power Snatch + 5 OHS
1 x 5 Hang Power Snatch + 5 OHS Squat
1 x 5 Power …
Warm Up
3 Rounds
6 Hanging Scap Retractions
12 Spider Lunges
6 Inchworm to Plank
12 Jump Squat
Prep:
1×5 High Hang Pull + High Hang Power Clean
1×5 Hang Power Clean
1×5 Power Cleans (light)
2×3 Power Cleans (moderate, working weight)
then
1×10 Med Ball Front Squats+10 Kip Swings…
Warm Up
3 Rounds
6 Rev Hand Spider Lunge
12 Alt Samson Lunges
6 Squat to Bootstrappers
12 Squats (Pause/Regular/Jump)
Strength
Jerk Complex
Prep (5 Minutes)
1×5 Strict Press w/bar
2×2 Push Press+ 1 Power Jerk
2×1 Push press+1 Power Jerk+1 Split Jerk
Every 2:30 for 15 Minutes (6 rounds)…
Warm Up
3 Rounds
10 Rev Hand Spider Lunge
5 Squat to Bootstrappers
10 Alt Samson Lunge
5 Plank to Squats
then
1×400 M Run
Strength
Front Squats
Prep: (8 Minutes)
1×10 w/ bar, 4×5 working up
Every 2:30 x 6 (15 Minute Clock)
3 Front Squats @ 70% …
Warm Up
3 Rounds
6 Spider Lunge w/ reach up
6 Dolphin Push Ups
6 Pause Hip Bridges
6 Hanging Scap Retractions
Strength
Floor Press (25 Minutes)
Prep:1×5 w/bar, 3×5 working up
Work: 4×5 at same weight, 15 Band Pull Aparts after each work set
Met Con
10 Rounds for …
Warm Up
3 Rounds
10 Band Good Mornings
20 Mountain Climbers
10 Alt Dead Bugs
20 Jumping Jacks
Prep (10 minutes)
1×10 RDL w/Bar
2x:45 Row/Bike (easy/moderate pace)+5 Deadlifts+25 Single Skips
2x:30 Row/Bike (moderate/fast)+5 Deadlifts+ 15 Double Unders
1×5 Deadlifts (working weight)
Met Con
AMRAP 20 Minutes
500m Row or …
