31 Oct 2016

Warm-up:

Lower body lift prep
Mobility

Lift:

Power Clean or Deadlift

3 @ 60% of 1RM
3 @ 70%
3 @ 75%
3 @ 85% (advanced - 3+ @ 85%)

10 min EMOM - 4 reps @ 60%

WORK:

"Werewolf Bar Mitzvah"

For 20 minutes:

40 second double under
20 second rest

*for every missed DU, 1 burpee penalty*

Rx2: No burpee penalty
Rx3: Single skips; no penalty

SILVERS:

Lift: Bench Press(same rep scheme as above)
Work: Same as Rx3

28 Oct 2016

Warm-up:

Hinshaw

Upper body lift prep

Shoulder mobility

Lift:

Bench Press

Use 75% of 1RM as 1RM number for calculation purposes

10 min EMOM 4 @ 60% of 1RM

WORK:

Death by 10 m run

Silvers:

Lift: Deadlift (same as above)

Work: Same

27 Oct 2016

Warm-up:

Hinshaw
Lower body lift prep
Mobility

Lift:

Snatch or Overhead Squat

Use 75% of your 1RM as your 1RM number for calculation purposes

10 min EMOM 4 @ 60%

WORK:

30 mins at a moderate pace (135-165 BPM)

Run   Row   Skip   Airdyne  

Any combination of all movements but must be continuous 

26 Oct 2016

Warm-up:

Lower body lift prep
Mobility

Lift:

Front or Back Squat

Use 75% of your 1RM as your 1RM number for calculation purposes


10 EMOM - 4 @ 60%

WORK:

10 RFT

Rx: No cap
5 Sumo deadlift high pulls 115/85
8 Chest-to-bar pull-ups

Rx2: 15 min cap
5 SDHP @ 20-25% of deadlift 1RM
8 Pull-ups

Rx3: 10 min cap
5 @ 20-25% DL 1RM
8 Ring rows

Silvers:

Lift: Back squat (same rep scheme as above)

Work: Same as Rx3

25 Oct 2016

Warm-up:

Upper body lift prep
Shoulder mobility

Lift:

Push Jerk or Press

Use 75% of your 1RM as your 1RM number for calculation purposes

10 EMOM - 4 @ 60%

WORK:

5 RFT

Rx: 20 Burpees
      50 Double Unders

Rx2: 15 Burpees
         30 Double Unders

Rx3: 10 Burpees
         100 Singles

24 Oct 2016

Warm-up:

Lower body lift prep
Mobility

Lift:

Power Clean or Deadlift

Use 75% of your 1RM as your 1RM number for calculation purposes

10 min EMOM - 4 @ 60%

WORK:

Row 8 x 200m
Any deviation of +/- 5 seconds equals 50 burpee penalty

Rx2/Rx3: No burpee penalty

Silvers:

Lift: Bench press (same rep scheme as above)

Work:  8 x 200m row (rest as long as it takes to row)

21 Oct 2016

Warm-up:

Hinshaw warm-up
Upper body lift prep
Shoulder prep

Lift:

Bench Press

2 @ 72% of 1RM
2 @ 81% 
1 @ 85.5%
1 @ 90% (advanced - 1+ @ 90%)

15 min EMOM - 2 @ 72%

WORK:

5 km run

Silvers:

Lift: Deadlift (same rep scheme as above)

Work:      20 min AMRAP
                
                4 ring rows
                8 bench/box dips
                12 wall-balls