A.
"Helen"
3 Rounds for time of:
400m run
21 Kettle Bell Swings 24/16
12 Pull-ups
Rest 5 minutes then...
B.
3 Rounds for time of:
30 Abmat Sit-ups
15 Deadlifts 185/125
Rest 5 minutes then...
C.
Complete as many rounds and reps as possible in 9 minutes of:
9 Wallball Shots 20/14
6 Toes-to-Bar
A.
Every 2 minutes, for 12 minutes (3 sets) of:
Station 1 – Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Station 2 – 8-10 Handstand Push-Ups or 5-6 Wall Climbs
B.
10-8-6-4-2
Clean and Jerk 135/95 lbs.
*Complete 2 Rope Climb ascents after each round.
A.
Every 2 minutes, for 12 minutes
Push Press + 2 Power Jerks
*Add weight from last week
B.
For time:
Row 1000m
50 Pistols
30 Shoulder-to-Overhead 135/95 lbs.
A.
3 sets of:
Power Clean x 3.3.3
*10 seconds between triples
Rest 3 minutes
B.
Every 4 minutes, for 20 minutes:
Run 400m
10 Box Jump-Overs 24/20"
1 Clean (Power or Full)
*Score is total weight of the Cleans
**You can take multiple attempts but only successful lifts will count
A.
Every minute, on the minute for 30 minutes
Minute 1 - Assault Bike 15/12 Calories
Minute 2 - Row 250/200m
Minute 3 - Rest
Minute 4 - Max Burpees to a 6" target
Minute 5 - Rest
B.
3 sets not for time
Stationary Dips or Ring Dips x 12-15
GHD Sit Ups x 10-15
A.
Every 3 minutes, for 15 minutes:
Back Squat x 3-5 reps @ 31X1
*Add weight from last week
B.
3 Rounds for time:
5 Snatches
10 Overhead Squats
50 Double-Unders
*Choose a weight that will challenge you.
A1.
Complete as many rounds and reps as possible in two minutes of:
4/2 Muscle-Ups
8 Deadlifts 225/135 lbs.
Rest 3 minutes, and then...
A2.
Complete as many rounds and reps as possible in two minutes of:
4 Power Cleans 155/105 lbs.
8 Chest-to-Bar Pull-Ups
Rest 3 minutes, and then...
A3.
Complete as many rounds and reps as possible in two minutes of:
4 Front Squats 155/105 lbs.
8 Toes-to-Bar
Rest 3 minutes, and then...
A4.
Complete as many rounds and reps as possible in two minutes of:
4 Power Snatches 135/95 lbs.
20 Double-Unders
Rest 3 minutes, and then...REPEAT A1 through A4.
A.
Every 2 minutes, for 16 minutes (4 sets) of:
Station 1 – Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Station 2 – 8-10 Handstand Push-Ups or 5-6 Wall Climbs
B.
2 Rounds for time:
50 Push-Ups
400 Meter Run
30 Heavy Kettlebell Swings
400 Meter Run
*400m run will be 200m x 2
A.
Every 2 minutes, for 12 minutes
Push Press + 2 Power Jerk
B.
Four sets:
Against a 2-minute running clock, complete:
Row 300/250 Meters
Max Reps Push Press 115/75 lb
Rest 2 minutes between sets
A.
Three sets of:
Power Snatch x 2.2.2
(rest 10 seconds between doubles)
Rest 3 minutes
B.
Three Wise Men - Veterns Day Tribute
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
A.
3 sets not for time:
Deadlift x 6-8 reps @ 30X1
Stationary Dips or Ring Dips x 12-15 @ 2011
Toes-to-Bar x 10-12
B.
2 Rounds of:
3 Minutes Max Calorie Row
Rest 60 seconds
2 Minutes Max Reps DB/KB Box Step-Ups
Rest 60 seconds
1 Minutes Max Reps Abmat Sit-Ups
Rest 60 seconds
A.
Every 3 minutes, for 15 minutes:
Back Squat x 3-5 reps @ 31X1
*65-70% is a good place to start these squats, we will be adding weight each week.
B.
For time:
21 Back Squats 225/135
400m run
15 Front Squats 185/115
400m run
9 Overhead Squats 135/95
400m run
Three sets for times, of:
Row 500 Meters
2 Rope Climbs
4 Squat Clean & Jerks 155/105
8 Burpee Box Jump-Overs 24/20
12 Toes-to-Bar
16 Wall Ball 20/14
Rest 4 minutes
A.
0-15:00
Build to a 1 rep max Snatch
B.
15:00-30:00
Build to a 1 rep max Clean & Jerk
C.
30:00-42:00
Complete as many rounds and reps as possible in 12 minutes:
RX
3 Snatches 135/105 lbs.
6 Clean & Jerks 135/105 lbs.
9 Chest-to-Bar Pull-Ups
54 Double-Unders
Scaled
3 Snatches 95/65 lbs.
6 Clean & Jerks 96/65 lbs.
9 Pull-Ups
54 Single-Unders
A.
Take 15-20 minutes and build to today's heavy
Push Press + Power Jerk
B.
For time:
21 Power Jerks 95/65
42 Knees-to-Elbows
15 Power Jerks 135/95
30 Knees-to-Elbows
9 Power Jerks 155/105
18 Knees-to-Elbows
Coach Jon is back with another EZ mobility episode. This week he is tackling the Brettzel stretch. If you are looking to increase rotational mobility through your spine, this is a great stretch.https://youtu.be/flIizdIGHAQ
A.
Five sets
Power Clean x 2.2.2
(rest 10 seconds between doubles)
Rest 3 minutes
B.
3 Rounds
400m run
5 Squat Cleans 185/125
1 Round of Mary
*
"Mary"
5 Handstand Push-Ups
10 Pistols
15 Pull-Ups
A.
3 sets not for time:
Deadlift x 6-8 reps @ 3011
Stationary Dips or Ring Dips x 10-12 @ 2011
L-Sit x 30-45 seconds
B.
Three sets for times of:
100 Double-Unders
30 Kettlebell Swings 24/16 kg
20 Box Jumps 24/20 "
Rest 3 minutes
A.
Every 2 minutes, for 12 minutes
Snatch Balance x 3
B.
400m sprint
---Rest 2 minutes---
800m sprint
---Rest 3 minutes---
1200m sprint (Shary Circle Lap)
---Rest 3 minutes---
800m sprint
---Rest 2 minutes---
400m sprint
Halloween “Monster” Mash-Up
In teams of 2:
Complete as many rounds and reps as possible in 5 minutes of:
"Fran"
21-15-9
Thrusters 95/65 lbs.
Pull-Ups
Rest 3 minutes, then...
Complete as many rounds and reps as possible in 5 minutes of:
"Grace"
Clean & Jerks 135/95 lbs.
Rest 3 minutes, then...
Complete as many rounds and reps as possible in 5 minutes of:
"Diane"
21-15-9
Deadlifts 225/135 lbs.
Handstand Push-Ups
Rest 3 minutes, then...
Complete as many rounds and reps as possible in 5 minutes of:
"Annie"
50-40-30-20-10
Double-Unders
AB Mat Sit-Ups