Thursday, October 28

Metcon:
Handstand Helen
3 Rounds
Run 400m
21 KB Swings - 35lb
12 HSPU

Time 9:12

Metcon:
Tabata rotating x8
pullups
pushups
box jumps

4, 15, 15

Tuesday, October 26

Sterngth:
Press 3,3, amrap 75, 85, 95%
                   70, 80, 90 (2)

Metcon:
4 min amrap; rest 2 min x 4
15 KB Swings
20 Sit Ups
Run 100m

Rounds:11

Monday, October 25

Strength:
Front Squat- 3, 3, amprap @ 75, 85, 95%
                          115, 125, 135 (2)

Metcon:
3 rounds
10 Pull Ups - no band
10 Front Squats, 95lb
10 Burpees
Rest 5 min
Run 800m

Strength:
Dead Lift- 5, 5, amrap @ 70, 80, 90%
                         145, 165, 185 (4)
+

Strength Endurance
5 rounds
30 Walking Lunges
10 Ring Push Ups
5 Strict Pull Ups

Strength:
A1. Press- 5, 5, amrap- 70, 80, 90% - 65, 75, 85lb (4)
A2. Pull Ups- 3 x 5

B1. HSPU- 3 x amrap; rest 1 min
B2. Ring Pull Ups @ 31X2; 3 x amrap; rest 1 min
B3. Double Unders- amrap 1 minute; rest 1 min

Metcon
3 rounds

15 KB Swings (44lb)
Shuttle Run
15 Push Ups
Shuttle Run

Time:4:45

Strength:
Front Squat
5, 5, amrap (70, 80, 90%)
110, 120, 130 lb (4)

Metcon:
30-20-10
Wall balls
Pullups (no band!!!)
rest 5 min
run 1200

Time:8:23
5:00

Team WOD
4 rounds
400m run
amrap
5 pulllups
10 situps
15 squats

Time:16:55
rounds: 8.5

Strength:
Dead Lift- 5, 3, amrap  75, 85, 95%

                          150, 170, 190lbs (3)
Metcon:
10 sets
10 Dead Lift, 135/95
10 Push Ups

Time: 6:03

Strength:
5x3 Hang Snatch squat
40, 50, 60, 60, 60

Metcon:
3 rounds
15 hang squat clean
30 situps

Strength:
A1. Press- 5, 3, amrap @ 75%, 85%, 95%
                              70, 80, 90lb (2)
A2. Pull Ups- amrap x 3

Metcon:
1 Min HSPU
2 min Pull Ups
3 min Double Unders
rest 2 min
repeat

Endurance:
3x800m run, rest 60s

Metcon:
3 sets; rest 2 min
10 KB Swings
Run 400m
+
3 sets; rest 2 min
10 burpees
90 sec High Knee Jump Rope
+
3 sets; no rest
15 Push Ups
15 Box Jumps
15 Sit Ups

Strength:
Front Squat
5, 3, amrap (75, 85, 95%)
        115, 125, 135 lb (3)

Metcon:
Fran
21-15-9
Thrusters
Pullups
rest 5 min
+800m run

Time:
6:36
3:03

Strength:
Deadlifts 3x3xamrap (70, 80, 90%)
             140, 160, 180lbs (5 reps)

Metcon:
Tabata Something Else
20sec on, 10sec off x8
pullups
pushups
situps
squats
(6, 10, 10, 16)

Strength:
A1. Press- 3, 3, amrap @ 70, 80, 90%
       65, 75, 85 (4)
A2. Pull Ups- 5, 5, 5 strict

Metcon:
Row 500m
21-15-9
HSPU
Knees To Elbow

Time:8:13

Strength
Box Hurdles 5 x 3 trips through


Metcon:
5 rounds
10 Ring Dips (small band)
15 KB Swings (44lb)
20 Box Jumps, 20"
 
Time: 7:44
 
Endurance:
run 800m x 2

Stremgth:
Front Squat 3, 3, amrap (70, 80, 90%)
110, 120, 130 (5 reps)

Metcon:
5 rounds
15 burpees
400m run
90 sec rest

Time: 17:45