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31
OCT
2016

Monday October 31, 2016

a) Backsquat 2 @ 85% 1 @ 92% 1 @ 96% 1 @ 100% 1 @ 100+% b) Every 1:00 for 9 sets 1 squat snatches Set 1-3 @ 80% Set 4-6 @ 85% Set 7 @90% set 8 @95% set 9 @100% c) 10 min emom alternating 10 chest to bar 6 burpee box jump over 24/20 (add 2 chest to bar and 1 burpee box jump over...
29
OCT
2016

Saturday October 29, 2016

A) 15min EMOM 1-2 Strict Muscle up + 4 M-ups (2 Second pause at the top and bottom of each Dip) 50’ HSW Keep it under 30 seconds 30-45 Sec L-Sit B) 10 min Emom Death by Emom 1 Power clean start at 75% add 10/5lbs per mintute until failure C) 30 hang power cleans 165/115 90...
28
OCT
2016

Friday October 28, 2016

A) 4×5 HSPU 6” defecit 50X0 1 x5 defecit Strict HSPU 1 Sec Pause at Top (1010) + 5 Kipping HSPU 1010 (Focus on hand placement and proper lock out each rep) B) OHS 5x 2 OHS C) Jerk 10 min e2mom 1 jerk at 85-90% D) Wodapalozza team qualifier inspired workouts Grace 30 clean...
25
OCT
2016

Wednesday October 26, 2016

On a running clock a) Jackie Row 1000 Meters 50 Thrusters 45lbs 30 Pull-Ups Rest until the running clock reaches 12:00, and then… b)DT Five rounds for time of: 12 Deadlifts 155/105 9 Hang Power Cleans 6 Shoulder to Overhead Rest until the running clock reaches 24:00, and...
24
OCT
2016

Tuesday October 25, 2016

a) retest from Aug 29 Toes to bar 10-9-8-7-6-5-4-3-2-1 Unbroken toes to bar each round needs to be unbroken to move on pace it out accordingly b) clean and jerk Every 90sec for 9 sets 1 clean and jerk Set 1-3 @ 75% Set 4-6 @ 80% Set 7-8 @ 85% set 9 @90% c) Push press 4×2 d)...
23
OCT
2016

Monday October, 24, 2016

a) EMOM 10 mins 5 kipping C2B + max rep unbroken strict pullups b) Backsquat 5×2 @87-92% c) Every 1:00 for 9 sets 1 squat snatches Set 1-3 @ 75% Set 4-6 @ 80% Set 7-8 @ 85% set 9 @90% d) 10 rounds 3 kipping handstand pushups defecit 8/5″ 4 muscle ups 8 KB swing 32/24kg
21
OCT
2016

Saturday October 22, 2016

a) 15min EMOM 1-2 Strict Muscle up + 3 M-ups (2 Second pause at the top and bottom of each Dip) 50’ HSW 30 Sec L-Sit b) 7 min emom 2 power snatch not touch and go start at 65-75% of 1RM power snatch add 10/5lbs per set c) 21-15-9 Thrusters 105/75lbs OHS 105/75lbs d) Core...
20
OCT
2016

Friday October 21, 2016

a) 4×5 HSPU 4” defecit 50X0 1 x5 defecit Strict HSPU 1 Sec Pause at Top (1010) + 5 Kipping HSPU 1010 (Focus on hand placement and proper lock out each rep) b) OHS 5×1 snatch balance + 3 OHS c) Split jerk 1 rep every 90 sec for 5 sets at 80-85% d) 5 front squats...
18
OCT
2016

Wednesday October 19, 2016

a) EMOM 21 minutes: Minute 1 – Row 7/5 cals + 8 Chest-to-Bar Pull-Ups Minute 2 – Row 75 cals + 10 Push Press 10575lbs Minute 3 – 12 Alternating Reverse Lunges with Kettlebells 32 kg/24kg When the clock hits 21:00, perform… Three rounds for time of: 8...
17
OCT
2016

Tuesday October 18, 2016

a) toes to bar 10 min every 30 seconds 5 fast toes to bar b) clean and jerk Every 90 for 9 sets 2 cleans + 1 jerk Set 1-3 @ 75% Set 4-6 @ 80% 1 rep Set 7-9 @ 85% c) push press 3×4-5 aim for same weights as Oct 4th d) strict press 4×6-8 e) 5 rounds for time 3 power...