Friday October 22, 2021

5x 2-minute Rounds

7 Sandbag Cleans (150#)

Max rep Legless Rope Climbs (3,3,3,3,3)

Rest 2 minutes between Rounds 

Then:

Sotts Press: 3x3 (95,115,135)

Snatch Balance: 3x1 (185,205,205)

Snatch Lift-off: 3x2 (225,245,260)

Then:

7 Sets of:

Snatch + Hang Snatch

(135,155,165,175,185,205,215)

Thursday October 21, 2021

Rowing Workout

5-minute Warm-up @ Easy pace 

Then:

4x 2000-meters @ 2:00/500-meter

Rest 2 minutes between

Then:

Cool down @ easy pace until 10,000-meters Total

Wednesday October 20, 2021

3 sets: 20 rear-elevated single leg squats 15 glute bridges 15 toes to bar

Then:

Front Squat: 10-8-6-4-2 Rest as needed between sets

Then:

Muscle up work: 3 sets: 6 ring rows + 6 kip swings + 6 dips Then: 6x6 "PERFECT" muscle ups *rest as needed to keep technique solid

Then:

20 min steady bike (trainer preferred) *comfortable, metcon type pacing

Tuesday October 19, 2021

5 Rounds of:

50-second Row @ Easy pace 

10-second Row @ Hard pace 

Then:

2 Sets of:

20 Banded good mornings

20 Reverse hypers (on GHD)

40 Single-unders 

Then:

1 Set of:

60-second Banded hamstring floss, per side 

60-second Wall calf stretch, per side 

Then:

Deadlift

6x3 @ 70+%

Rest 90-seconds between sets

(350-365-385-405-425-435)

Then:

For time:

50-40-30-20-10 Double-unders

25-20-15-10-5 Calorie row 

(5:25)

Then:

6 sets of: (all @ 60+% of 1-RM clean & jerk)

1 Power clean

2 Hang power cleans

(drop & reset)

1 Power clean

(195,205,215,225,235,250)

Monday October 18, 2021

3 Rounds of: 

12 Calorie Row @ Easy Pace 

10 Half-Kneeling DB Press, per side 

50-ft Walking Lunge, no weight 

Then:

2 Sets of:

30-second Banded lat stretch, per side

30-second Couch stretch

Then:

3 Rounds of:

5 Wall walks

15 Hip Extensions

25 Banded pull-aparts

Then:

Strict Press 

Warm-up sets: empty barbell/10, 30/8, 40/6, 50/4, 60/2.

Working sets: 5x3, building to a heavy 3-rep. Rest 90-sec between sets. 

(145-155-165-175-190)

Then:

Split Jerk

Warm-up sets: 30/3, 40/3, 50/2, 60/2, 70/1. 

Working sets: 5x1, building to a heavy 1-rep. Rest 90-sec between sets.

(255-275-295-310-320)

Then:

6 Rounds of:

20-ft handstand walk

5 Burpees (fast)

5 Strict handstand push-ups (add deficit if possible)

Rest 90-sec between Rounds.

(34, 39, 37, 36, 37, 37)

(set 1 = no deficit, sets 2-6 = 1x 25-lb bumper each side)

Monday October 11, 2021

Overhead Squat

6x3, building to a Moderate-Heavy

+

Bar Muscle-ups

6x3, focusing on Technique

+

20-minute AMRAP of: 

30 calorie row

24 calorie assault bike

200-meter assault runner 

95-125-155-185-205-225

+

Done

+

4 Rounds + 22 calories on rower

Friday October 8, 2021

Wodapalooza Qualifier Workout 5

10-9-8-7-6-5-4-3-2-1 reps of: 

Toes to Bar

Devil's Press @ 50-lbs

8:13