October 2020

Wednesday October 27, 2020

October 28, 2020

20 Minutes On the Minute
3 Chest to Bar Pull-up
6 Knees to Elbows
9 Push-ups
with remaining time accumulate Double Unders or Mountain Climbers
Score = # of reps accumulated

Strength
Squat
build up to heavy 3

Behind the Neck Press
build up to heavy 5

5 Sets
2 Squats (90% of 3)
3 BN Press (100% of 5)

Conditioning
3 Rounds for Time
400m Run
8 DB Push-up to Row

Monday October 25, 2020

October 26, 2020

Hex Bar Deadlift build up to heavy 2THEN 2×2 at !00% 5 Rounds for Time8 Hex Bar Deadlifts (80% of 2)16 KB Swings Clean-up let heart rate return to normal 6 Minutes of accumulated Pull-up work – Chin over the bar hold – Negatives – Strict Pull-ups for reps – Alternate grip Pull-ups – L-Sit […]

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Friday October 23, 2020

October 23, 2020

2 Rounds for Reps 3 Minute AMRAP BurpeesRest 90 seconds ‘ 2 Minute AMRAP KB SwingsRest 1 minute 1 Minute AMRAP Goblet Squats Rest 30 seconds StrengthGlute Bridge build up to heavy 5Barbell Row build up to heavy 7 5 Sets 3 Glute Bridges (80% of 3)5 Barbell Rows (85% of 5) Conditioning12 Minute AMRAP30 […]

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Wednesday October 21, 2020

October 21, 2020

2K Row then accumulate 3 Minutes of L-Sit work – support on dip bar – chair sit on dip bar – alternate extending 1 leg in chair sit – L-Sit on dip bar – L-Sit on DB – Planche StrengthFront Squat build up to heavy 5 Push Pressbuild up to heavy 5 5 SetsFront Squat […]

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Monday October 12, 2020

October 12, 2020

Seated Press build up to heavy 2Glute Bridge build up to heavy 7 5Rounds 2 Seated Press (80% of 2)5 Glute Bridge (same weight) For Time7–>1 Push-ups 1–>7 Star Jumps OR 12 Minute AMRAP12 Overhead Plate Sit-ups12 Ring Rows 12 (6/6) Overhead Plate Reverse Lunge

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Wednesday

October 7, 2020

I. Squat build up to heavy 3Behind the Neck Pressbuild up to manageable 8 5 Rounds 2 Squats (85% of 3)8 Behind the Neck Press (same weight) 21-15-9Push-ups Toes to Bar II. 14″ Minutes 125m Sprint 7 DB Push-up to Row 250m Sprint14 DB Push-Press

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Monday October 5, 2020

October 5, 2020

Two Options: I. “Helen”3 Rounds for Time400m Run21 KB Swingns 12 Pull-ups II. Hex Bar Deadlift build up to heavy 3 5 Rounds 2 Hex Bar Deadlifts (90% of 3)6/6 Windmills 12 Minute OTMODD: 6-8 DB Push-ups to Row EVEN: 12-18 Ball Slams

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