2:00 Banded Glute Activation
Then,
Every 2:00 for 6:00
8 Empty Bar Clusters
5 Bupee Box Jump Overs
60 of 1 RM
Bar is taken from the floor. Must be done in sets of 4, and athletes must drop after every 4 reps.
AMRAP 6 Minutes
DB Thrusters (50/35s)
Every time you break the thrusters, perform 6 Burpee Box Jump Overs (24/20″)
Score is total Thrusters.
1:00 OHS Hold w/PVC
Then
2 Rounds:
3 Inchworms
10 Ground to Overhead w/Plate
15 UB Wallballs
Every 2:00 for 16:00 (8 sets)
2 Tempo Pull Squat Snatches
Drop and Reset between reps.
Start around 60% and add weight if it looks and feels good. Compare to October 4th.
METCON
Every :90 for 3:00 (2 sets)
10 DB Power Cleans
Max DB Shoulder to OH in remaining time
Rest 3:00
Every :90 for 3:00 (2 sets)
10 DB Shoulder to OH
Max DB Power Cleans in remaining time
DBs: 50s/35s (use two)
400m Run
2:00 Banded Glute Activation
Then,
AMRAP 5 Minutes
10 Cossack Squats
10 Spiderman Lunges
5 Tall Box Jumps
5×5 AHAP
Full pause in the bottom of each rep. Start at roughly 60% and add weight to each set
EMOM 8 Minutes
200m Run
If a round is failed, rest the remainder of the carry over round. Then start again at the next full round.
1:30 PVC Pass Throughs
Then
AMRAP 6:00
50′ Walking Lunge
10 Empty Bar Hang Clusters
:20 HS Hold
AMRAP 20 Minutes, Alternating Full Rounds with a Partner
As an unbroken complex:
5 Touch and Go Squat Clean Thrusters (95/65lbs)
Immediately into:
30′ UB OH Walking Lunge (95/65lbs)
The complex is performing all clusters unbroken, touch and go. Once the final cluster is locked out overhead, begin lunging. For scoring, 5′ = 1 rep.
2:00 Mash Deltoids, per side
Then
AMRAP 5:00
10 DB Floor Presses
10 DB Deadlifts
100m DB Farmers Carry
Every Minute For 3 Minutes
3 False Grip Ring Rows
–
Every Minute for 3 Minutes
2 Low/High Ring Transitions*
–
Every Minute for 3 Minutes
1-3 Muscle Ups or 2 Ring Transitions
*Pick the appropriate versions based upon skill
AMRAP 17 Minutes
100m 45lb Plate Carry
10 Box Jump ATWOs (20/16″)
3 Muscle Ups*
*Should be 1 set
Strict Press
5 reps Every 2:00 for 10:00
2:00 Mash Deltoids, per side
Then
AMRAP 5:00
10 DB Floor Presses
10 DB Deadlifts
100m DB Farmers Carry
Every Minute For 3 Minutes
3 False Grip Ring Rows
–
Every Minute for 3 Minutes
2 Low/High Ring Transitions*
–
Every Minute for 3 Minutes
1-3 Muscle Ups or 2 Ring Transitions
*Pick the appropriate versions based upon skill
AMRAP 17 Minutes
100m 45lb Plate Carry
10 Box Jump ATWOs (20/16″)
3 Muscle Ups*
*Should be 1 set
2 Rounds:
200m Run
15 KB Swings
20 S-Arm KB Push Presses (10/arm)
20 Hollow Body Hold
1×6 @ 67.5%
1×5 @ 75.5%
1×4 @ 87.5%
1×2 @ 90-92.5%
1×1 @92.5-97.5%
Reps are touch and go.
After each set of deadlifts, perform 3 seated box jumps for maximum explosiveness.
Rest 3-4 minutes after the jumps.
AMRAP 10 Minutes
20 Hamstring Curls
10-20 GHD Hip Extensions
10 Russian KB Swings (AHAP)
15 Strict HSPU
14 Farmer’s Hold DB Box Step Ups
13 Strict HSPU
14 Farmer’s Hold DB Box Step Ups
11 Strict HSPU
14 Farmer’s Hold DB Box Step Ups
9 Strict HSPU
14 Farmer’s Hold DB Box Step Ups
7 Strict HSPU
14 Farmer’s Hold DB Box Step Ups
5 Strict HSPU
14 Farmer’s Hold DB Box Step Ups
3 Strict HSPU
Box: 20/16″
DB: 30-70lbs
5 Rounds
1:00 Max Strict Pull Ups
Rest 1:00
3 Rounds:
:10 HARD, :50 Moderate
Then,
3 Rounds:
10 Plate Ground to OH (25lbs or less)
:40 Wallsit
1×6 @ 65%
1×5 @ 75%
1×4 @ 85%
1×2 @ 87.5-90%
1×1 @ 90-95%
Reps are touch and go.
After each set of deadlifts, perform 10 Double Russian KB Swings for maximum explosiveness (53/35lbs or less).
Rest 3-4 minutes after the swings.
Goal is roughly 2.5% heavier than last week.
AMRAP 10 Minutes
:45 Farmers Hold (30-100s)
5 Partner Hamstring Curls
10 Empty Bar Good Mornings (Tempo down, fast up)