Pe 5.11.

PRE-WORKOUT
EMOM 10:
3-5 Bar Muscle-ups

FOR TIME
100 Burpees-to-Target

 

To 4.11.

Lepo

 

Ke 3.11.

”Heavy Nancy”
5 rounds For time

  • 400m run
  • 9 overhead squats (82,5/55)

 

Ti 2.11.

PRE-WORKOUT
Hip & Back Extension and Hollow Rock Practice

5 ROUNDS FOR TIME

  • 10 Box Jump Overs
  • 15 GHD Sit-ups
  • 25 Russian KB Swings (24/16)

 

Ma 1.11.

FOR TIME

Partner row, you go-i go
125m Row
250m Row 500/400m Row 1000/850m Row 500/400m Row 250m Row
125m Row

 

La 30.10.

Pre workout:

Emom 10

  • 2 hang power snatch

AMRAP 12

  • 4 Hang Power Snatches (52,5/35)
  • 8 DB Hang Power Cleans (22,5/15)
  • 200m run
    – Use two DBs for the hang power cleans

 

Pe 29.10.

10 ROUNDS FOR REPS

  • :30 Burpees
  • Rest :30
  • :30 Kb Thrusters (2x 16/12)
  • Rest :30

At home workout:

AMRAP 20:

10 Weighted Bent Over Rows

20 Alternating Single-Leg Squats

40 Lateral Hops Over Backpack

 

 

To 28.10.

Lepo

 

Ke 27.10.

Diane

FOR TIME
21-15-9

  • Deadlifts (100/70kg)
  • Handstand Push-ups

At home workout:

9 Sets:

  • 7 Burpees-to-Target (high target)
  • 10 Jumping Lunges

– Rest 1:00 between sets

 

Ti 26.10.

For time

  • 800m run
  • 40 pull ups
  • 80 du’s
  • 600m run
  • 30 toes-to-bar
  • 60 du’s
  • 400m run
  • 20 pull ups
  • 40 du’s
  • 200m run
  • 10 toes-to-bar
  • 20 du’s

At home workout:

4 rounds For time

  • 400m run
  • 25 push ups

 

Ma 25.10.

PRE-WORKOUT
Wall Walk Practice

8 SETS FOR LOAD
2 Squat Clean & Jerks

At home workout:

EMOM 10:
10 Burpee Ground-to-Overhead

 

Su 24.10.

Lepo

 

La 23.10.

PRE-WORKOUT
EMOM 7:
1-3 Legless Rope Climbs

 

5 ROUNDS FOR TIME

  • 500/400m Row
  • :30 L-Sit Hold

At home workout:

EMOM 10:
10 Burpee Ground-to-Overhead

 

Pe 22.10.

PRE-WORKOUT
EMOM 10:
1 Hang Squat Snatch + 2 Overhead Squats

AMRAP 9

  • 8 Single-Leg Squats / Leg
  • 4 Box Jump Overs (30/24”)
  • 2 Hang Squat Snatches
    (135/95#)

At home workout:

For Time:
5000m Run

 

To 21.10.

Lepo

 

Ke 20.10.

 

10 ROUNDS FOR TIME

  • 12 DB Deadlifts (50/35#)
  • 9 DB Hang Power Cleans
  • 6 DB Push Jerks

At home workout:

AMRAP 12:
10 Back Pack Overhead Walking Lunge (lightweight)
15 Backpack Floor Press
20 Seated Leg Raise Over Backpack

 

Ti 19.10.

PRE-WORKOUT
EMOM 7:
7 Squat Therapy Squats

 

FOR TIME

  • 20 Back Squats (70/47,5)
  • 200m Run
  • 15 Back Squats
  • 400m Run
  • 10 Back Squats
  • 800m Run

At home workout:

For Time:
10-9-8-7-6-5-4-3-2-1

  • Backpack Devil’s Press
  •  Complete 25-ft. handstand walk after each set of backpack devil’s press

 

Ma 18.10.

PRE-WORKOUT
Hollow Rock Practice

FOR TIME
15-12-9-6-9-12-15

  • KB Swings (70/53#)
  • KB Facing Burpees
  • Knees-to-Elbows

At home workout:

8 Sets For Reps:

:20 Air Squats

– Rest :10

:20 Hollow Hold

– Rest :10

 

Su 17.10.

Lepo

 

La 16.10.

PRE-WORKOUT

  • Archer Push-up practice

7 SETS FOR LOAD

  • 3 Push Press

At home workout:

5 Rounds For Time:
10 Box Jumps
15 Weighted Sumo Deadlift High Pulls (lightweight)
200m Run