October 2015

  ** Reminder tonight is the Halloween Throwdown/Party.  There are no evening classes.   3 RFT: – 500m Row – 12 DL 225/185 – 21 BJ Overs 20/24

  1.Strict Pull-ups – 5 sets of 5 – may add weight 2.Dips – 5 sets of 5 3.Find 3RM Bent Over Row 4.Bent Hollow Body Hold – 5 sets 60sec

1. Find 3 RM push press 2. 15 min AMRAP – 10 Power cleans 135/95 – 20 Wall Ball shots 20/14 – 30 Double unders

“Helen” 3 Rounds:     – 400m Run     – 21 KBS 53/35     – 12 Pull-ups Weighted Tabatta Planks

1. Front Squat 1RM 2. For time: One bar     – 20 Thrusters 95/65     – 20 SDHP     – 20 Jerks     – 20 OHS     – 20 Front Squats

In teams of 2:     -Run 1 mile (Run together)     -50 TTB     -2 Rope Climbs     -40 Front Squats (155/115)     -2 Rope Climbs     -30 HSPU’s     -2 Rope Climbs     -20 Muscle-ups     -2 Rope Climbs     -Run 800m

“Weightlifting Thursday” Strict Pull-ups – 5×5     -Scale to most difficult progression of Ring Rows Bent Over Row – 3×5 @ 82.5%-87.5% or increased weight from last week     -Supinated Grip Bent Hollow Body Holds – 5 sets for 60 sec

  7 Rounds:     -10 Back Squat 225/155 (from rack)     -10 Box Jumps 24/20     -200m SPRINT     -Rest 90 sec Score: Time to complete all 7 Rounds

Strict Press – Find 3RM     -Then 2×2 @90% 10 min AMRAP     -25 C2B pull ups     -25 Wallball 20/14