Tuesday 10-31

“Happy Halloween”

Mobility: Glutes/L and T Spine/Lats

A: 3 Rounds
10 Cat Cow
10 Bird Dog
10 Superman
10 sec Hollow Hold
10 V-Up
10 Jack Knife
3 Wall Walk
10 Strict Pull Up
10 DB Hang Power Clean
10 DB Front Squat

B: 10 min AMRAP
15 Push Up
15 Pull Up
10 Hang Power Clean 95/65
10 Front Squat 95/65

C: 10 min AMRAP
10 HSPU
10 C2B
5 Hang Power Clean 135/95
5 Front Squat 135/95

Standard

Thursday 10-26

Mobility: Hips/Lats/OH Pos

A: 5 min EMOM
2 Power Snatch + 2 BTN Push Press + 2 OHS + 1 Snatch Balance

B: 1-1-1-1-1
1 Snatch Balance + 1 OHS (Rig)

C: 1-1-1-1-1
3 Position Squat Snatch
*Floor
*Above the Knee
*High Hang

D: For Time
“12.2”
30 Snatch 75/45
30 Snatch 135/75
30 Snatch 165/100
AMRAP Snatch 210/120

Standard

Tuesday 10-24

Mobility: Glutes/L and T Spine/Lats

A: 5 min AMRAP
5 Pull Up
10 Push Up
15 Air Squat

B: 4-4-4-2-2-2
Back Squat (85-90 @ 2s)
* 3 Rounds During (B)
10 DB/KB Curtsy Lunge
10 DB/KB Step Up
10 DB/KB Lateral Lunge to Balance

C: 3 Rounds For Time
21 Pull Up
42 Wall Ball 20/14

Standard

Monday 10-23

Mobility: Hips/Lats/Front Rack

A: 3 Rounds
10 DB/KB Deadlift
10 DB/KB Hang Power Clean
10 DB/KB Front Squat
5 DB/KB Hang Squat Clean

B: 16 min EMOM
Odd: 2/1 Power Clean + 2 Burpee
Even: 1 Squat Clean + 2 Deadlift
* 2 Power Clean for first 8 min on the odd min, 1 after that…

C: For Time
30 Hang Squat Clean 95/65
20 Hang Squat Clean 135/95
10 Hang Squat Clean 185/125
* 2 Burpee EMOM… Workout starts with 2 Burpee 

Standard