2:00 T-Spine
Then,
3 Rounds:
8 Band Pull Aparts
8 Light DB Push Presses
8 PVC OH Squats
100m Run
Every 2:30 for 15:00 (6 sets)
3 Tempo Pull Squat Snatches
Drop and Reset between reps.
Start around 60% and add weight if it looks and feels good. Compare to October 1st.
AMRAP 9 Minutes
100m Run
9 Toes to Bar
100m Run
9 Shoulder to OH (95/65lbs)
1:00 Squat Hold
Then.
200m Run
10 Spiderman Lunges
20 Gymnastic Kips
10 Spiderman Lunges
200m Run
Then,
:10 Bike Sprint
AHAP with 3 Second Pause at bottom
Every 4 Minutes for 16 Minutes
18/10 Calorie AAB
2:00 Banded Glute Activation
Then,
Every 2:00 for 6:00 minutes
Run 200m
5 KB Taters
PISTOL SKILL/WARM-UP
1:30 KB/Ankle Stretch, per side
16 Cossak Squats
24 Pistol Negatives, 12 per leg (Standing on box)
For Time:
25′ S.Arm DB OH Walking lunge (50/35lbs)
30 Wallballs (20/14lbs)
50′ S.Arm DB OH Walking Lunge
60 DB Snatches (alternating)
50′ S.Arm DB OH Walking Lunge
30 Wallballs
25′ S.Arm DB OH Walking Lunge
60 Pistols (alternating)
20 Shoulder Swimmers
Then,
2 Rounds*
6 Push Ups w/a twist
12/10 Calorie Row
*Get faster on the rower each round
Rope C+limb Skill
1×3 Seated Footlock
1×3 Seated Footlock+stand
then,
1-3 rope climbs
AMRAP 27 Minutes, alternating full rounds with a partner:
6Box Jump Overs (36/30″)
4 Clean and Jerks (135/100)
2 Rope Climbs
Run 400m
20 Duck Walk Steps
20 Scap Pull Ups
20 Empty Bar Thrusters
Bar Muscle Up Skill Day
2×3 Big BMU kips, as singles
2×3 Bib Kips + Knees Up
EMOM 5 Minutes
1-3 Perfect BMU
21-18-15-12-9-6-3
Thrusters 95/65lbs
8-7-6-5-4-3-2
Bar Muscle Ups
Performed as: 21/8, 18/7, 15/6, 12/5, 9/4, 6/3, 3/2
2 Rounds
15/10 Calorie Row
10 KB Swings
5 Strict Pull Up Negatives (5 Count negative)
Then,
20 Leg Swings per side, front to back and accross the body
Then,
3 Sled Sprints, increasing intensity on each
1×6 @ 62.5%
1×5 @ 72.5%
1×4 @ 82.5%
1×2 @ 82.5-87.5%
1×1 @ 87.5-92.5%
Reps are touch and go.
After each set of deadlifts, perform a 50′ empth sled sprint.
Rest 3-4 minutes after the sled sprint.
AMRAP 10 Minutes
16 DB Farmers Hold Lunges (30-70lbs)
10 Hip Extensions
15 Hollow Rocks
4:00 Machine of Choice
:30 Easy,
:20 Moderate,
:10 Hard
Then
20 Goblet Squats
15 Kettlebell Swings
10 Cossack Squats
Start around 75% and add weight each set. If it feels good, go for a new 3RM.
Max Effort 1000m Row
2:00 of Double Under/Triple Practice
Then,
10 Empty Bar Good Mornings
8 Tempo Pust Ups (3-count to the bottom)
20 Unbroken Wallballs
8 Tempo Push Ups (3-count to the bottom)
10 Empty Bar Front Squats
Every :90 until failure
Begin at 75% of your 1 RM. Add 10/5lbs until you can no longer climb.
For Time
21 Hang Squat Cleans (95/65lbs)
15 HSPU
15 Hang Squat Cleans (95/65lbs)
15 HSPU
15 Hang Squat Cleans (95/65lbs)
15 HSPU
21 Hang Squat Cleans
Time Cap: 10 Minutes