October 24 - October 29

Monday, October 24

A. Strict Pull-ups
95%, 85%, 75%

B. KB Clean Practice

C. For time:
200m Run
50 Sit-ups
200m Run
50 OH Walking Lunges
200m Run
40 Sit-ups
200m Run
40 OH Walking Lunges
200m Run
30 Sit-ups
200m Run
30 OH Walking Lunges

 

Tuesday, October 25

A. Strict Pull-ups
80% x 3

B1. Goodmornings
4 x 12
B2. Ring Push-ups
4 x 10-15

C. AMRAP 12:00
6 Toes to Bar
9 Box Jumps (24/20)
12 Push Press (115/75)

 

Wednesday, October 26

Happy birthday Ceci!

A. Make-up Pull-ups missed

B. Front Squat + Back Squat
6 x 2+4
*add 5% from last week

C. Complete in any order, not for time:
50 Handstand Push-ups
100 KB Swings (53/35)
5:00 Plank

 

Thursday, October 27

Happy birthday Odette L.!

A. Kipping Pull-ups
90%, 85%, 75%

B1. Shoulder Press
5 x 3 at 80%
B2. Hip Bridges
4 x 15
*add from last time

C. 3:00 on/2:00 off
1. Wall-balls (20/14)
2. Double Unders
3. Power Cleans (155/105)
4. Calorie Row

 

Friday, October 28

Happy birthday Ashley and Jonathan!  

A. Strict Pull-ups
85%, 75%, 70%

B. Snatch
1 x 5 at 60%
2 x 5 at 65%
3 x 4 at 70%
1 x 4 at 75%

C. EMOTM x 14
Odds: 15 Burpees
Evens: 150m Sprint

 

Saturday, October 29 

Happy birthday Cliff and Laura (Sunday)! 

A. Push Press + Split Jerk
5 x 3+2
*add each set 

B. Partner Scooter
AMRAP 30:00
30 Double Unders
15 Pull-ups
15 Push-ups
100m Sprint
then, 5:00 to find 1RM Partner Deadlift