Monday 1st November
Strength:-
3 Sets of 2 Push Press + 2 Split Jerk building in weight
Then
Split Jerk 3,3,2,2,2 every 90 seconds
Metcon:-
10 min AMRAP
6 Power cleans 80/55kg
8 Front squat 80/55kg
10 Toes to bar
Strength:-
3 Sets of 2 Push Press + 2 Split Jerk building in weight
Then
Split Jerk 3,3,2,2,2 every 90 seconds
Metcon:-
10 min AMRAP
6 Power cleans 80/55kg
8 Front squat 80/55kg
10 Toes to bar
Hero Wod:- Hammer
Strength:-
E2MOM for 12 minutes (6 sets)
1 Snatch pull + 2 Squat Snatch
3 x 5 Dips or weighted dips
Pairs Halloween Special
The Wall ball is your Pumpkin – love it for the whole duration of the wod :-)
The reps are YGIG and the wallball must be held by the non moving partner throughout the duration of the wod (when it isn’t being used)
3 rounds
10 Snatch (power) 45/30kg
31 Pull ups
10 Overhead Squat 45/30kg
31 Over the bar burpees
10 Kettlebell swings 24/16kg
31 Y Ring rows
After each round, you must perform 20 spooky partner wallballs
Strength:-
15 minutues spent on Gymnastics skill:-
Choose either Pull up / Toes to Bar work OR handstand work
Metcon:-
14 min altnerating EMOM
1 – 3+ muscle ups or 8 C2B
2 – 10 KB Squat Cleans 2×20/12kg
Strength:-
5 x 5 Back Squat E2MOM
3 x 6 Weighted pull ups
Metcon:-
7 rounds
7 Burpees
7 Push ups
7 V-ups
7 Situps
7 Air squats
7 Pull ups
Strength:-
3 rounds
8 / 8 Pistols
3 Wall walks
8 / 8 Single leg RDL
Core tabata
Metcon:-
4 Rounds
10 GTOH 50/35kg
15 Toes to bar
20 Wall balls 9/6kg
Strength:-
3 Sets of 2 Push Press + 2 Split Jerk building in weight
Then
Split Jerk 3,3,2,2,2 every 90 seconds
Metcon:-
12 min AMRAP
21-15-9
Deadlift 65/45kg
Pull ups
15-12-9
Front Squats 65/45kg
Chest to Bar
12-9-6
STOH 65/45kg
Bar Muscle ups
Strength:-
5 x 2-3 Rope climbs
3 x 5 Strict HSPU (plus deficit for advanced)
Metcon:-
6 rounds every 4 minutes complete:-
3 Power Clean and Jerks 75/55kg
10 Box Jumps 24/20″
200m row
Hero Wod:- Incredible Hulk
Strength:-
15 minutues spent on Gymnastics skill:-
Choose either Pull up / Toes to Bar work OR handstand work
Pairs Metcon:-
In a pair complete YGIG:-
30 Squat Clean & Jerks 70/50kg
into
30 Chest to Bar pull ups
30 Burpees over the bar
30 Med ball situps
30 DB snatch
into
800m Run (together)