“Happy Halloween”
Mobility: Calves/Hips/Lats
A: 30 min EMOM
1) 15/12 Cal Row
2) 15 S2OH 95/65
3) 15 Box Jump 30/24
4) 15 DB Font Squat 35/25
5) 60 DU
6) 15 GHD Sit Up
Monthly Archives: October 2018
Tuesday 10-30
“Pull Up/C2B/T2B”
Mobility: L and T Spine/Lats
“Grip/Hollow/Kip/Butterfly”
A: 10 min Pull Up Skill
B: 10 min C2B Skill
C: 10 min T2B Skill
*If you have one, two or all of these movements down, use the final 5 mins each round as a 8-10 rep EMOM.
D: 7 min AMRAP
Burpee
Monday 10-28
“Clean and Jerk”
Mobility: Hips/OH Pos
Things to Think About:
Hip/Bar Path/Elbows/Feet
A: 6 min EMOM
1 Clean Pull with (3) sec Pause at Knee + 1 Clean Pull with Hip and Shrug + 1 Hang Squat Clean + 1 Split Jerk
B: 6 min EMOM
1 Squat Clean + 1 Hang Squat Clean + 1 Split Jerk
C: 6 min EMOM
1 Squat Clean and Jerk
(Nothing Over 80%)
D: For Time
30 Clean and Jerk 95/65
Rest 2:00 minutes
30 Clean and Jerk 95/65
Friday 10-26
In teams of two with one partner working at a time…
A: 15 min AMRAP
90 DU
30 Snatch 95/65
30 Pull Up
30 Cal Row
B: 15 min AMRAP
60 DU
20 Snatch 135/95
20 C2B
20 Cal Air Bike
Thursday 10-25
Mobility: Hips/L and T Spine/Lats
A: 3 Rounds
10 Plank To Elbow
10 Plank Rotation
10 Sec Hollow Hold
10 Glute Bridge
30 Sec HS Hold
B: 15-15-15-15
Front Squat 95/65
*After each set
10 DB Step Up 50/35
16 OH Plate Lunge 45/25
C: 10 min AMRAP
10 Burpee Box Jump Over
12 Alt. DB Snatch 70/50
Wednesday 10-24
“Wear Pink “
Mobility: Hams/Glutes/L and T Spine/Lats
A: 8 min AMRAP
10 T2B
10 Cal Air Bike
B: 8 min AMRAP
15 HSPU
20 GHD Sit Up
C: 8 min AMRAP
15/12 Cal Row
15 RKBS 70/53
Tuesday 10-23
Mobility: Calves/Lats/OH Pos
A: 3 Rounds
30 DU or Practice DU
10 Push Up
10 DB Push Press
10 Strict Pull Up
15 Bent Over Barbell Row
B: 20 min EMOM
1) 60 DU
2) 10 Pull Up + 5 C2B + 3 Bar MU
3) 15 Burpee
4) 20 S2OH 95/65
Monday 10-22
Mobility: Hips/Front Rack
A: 10 min AMRAP
10 Wall Ball 20/14
10 Hang Power Clean 95/65
B: 1-1-1-1-1-1
Power Clean
C: 5-5-5-5-5
Back Squat @ 70-75%
