October 31 – November 6 programming!!

Monday

Buy in – 2 Rounds

50 Single Unders / 10 Hip flow / 10 Ring Rows / 5 Empty Bar Back Squats (pause for 3 seconds at bottom)

A) Back Squat – 5×3 @76%

B) Front Squat – 3×2 @91%

Metcon – For time

5 Rounds

50 Double Unders

10 Strict Pull ups

Tuesday

Buy in – 3 Sets
1:00 Row (moderate)
15 Banded Good Morning
5-10 Deadlifts (start light and build in weight)
5 Box Jump w/Step Down

Metcon – For Time

42-30-18
Deadlift (135/95)
Box Jump Overs / Step Overs (24/20)

A) Push Press – Build to a Heavy 3 For the day

Buy out – 2 min frog stretch and foam roll hamstrings and low back

Wednesday

Buy in – EA Warm Up

A1) DB Bench x10-15 (heavy)

A2) Sit up x15 into max Hollow Hold

rest 90 x5 working sets

Metcon – For time

40 Toes to Bar
30 Burpee to Bar (6” reach)
20 Strict Handstand Push Ups
10 Bar Muscle Ups

Buy out – Foam Roll Lats at upper back

Thursday

Buy in – 2 Rounds

10 Medball Squat Cleans / 10 Cossack Squat w/thoracic rotations / 10 Zombie Squats / 10 Down Dog Ankle Mobility

A) Back Squat – 5×3 @76%

B) Front Squat – 6×2 @91%

Metcon – For time

18 squat snatches (75/55)
36 Calorie row
12 squat snatches (75/55)
24 Calorie row
6 squat snatches (75/55)
12 Calorie row

Friday

Buy in – 2 Rounds
50 Single Under
10 Inchworm w/Push Up
:20-:30 Wall Facing Handstand Hold
15-20 Step Back Lunge
50ft Single Arm Overhead Dumbbell Walk (light/moderate)

A) Deadlift – 4×3 @9/10RPE

Metcon – 2 Sets (rest 3 min between sets)
100-80-60-40-20
Double Unders
10-8-6-4-2
Wall Walks
*50ft Overhead Walking Dumbbell Lunge [50/35] after each round both athletes moving together [essentially synchro]

You will do 100 Double Unders split evenly, then 10 wall walks split evenly, then 50ft foot Overhead Walking Dumbbell Lunge….

October 31, 2022

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