Month: October 2016

11.1.16

Tuesday

A.
3 Rounds:
Nose to wall handstand hold 1:00
1-4 Strict Muscle-ups or 5-10 Strict pull-ups + Dips
Hollow Rocks x 20-30 reps
Straddle Circles x 5-10 forward/backwards

B.
For time:
Run 1200 Meters
60 Kettlebell Swings (70/53)
18 Muscle-Ups

C.
400m Farmers Carry

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10.31.16

Monday

A.
Clean and Jerk
Every 2:00 for 8 sets:
3-3-2-2-2-1-1-1

B.
For time:
40 Pull-Ups
40 Wallball Shots (20/14)
30 Pull-Ups
30 Wallball Shots
20 Pull-Ups
20 Wallball Shots
10 Pull-Ups
10 Wallball Shots

Rx+ (30/20) & C2B
15:00 Cap

C.
3 Sets:
10 Prone glue lift (2 sec hold at extension)
10 Prone snow angels

10.25.16

Tuesday

A.
3 Rounds:
Figure 8 Handstand walk
1-4 Strict Muscle-up or 5-10 Strict pull-ups + Dips (if you can do 10 & 10 easily, add weight)
10-15 L-pops

B.
5 rounds for time of:
3 rope climbs
Run 400 meters
*Each round perform one of the 3 climbs legless

C.
Accumulate 2:00 L-sit in as few sets as possible

10.24.16

Monday

A.
Every :90 for 8 sets:
Clean + Front Squat + 2 Jerks

B.
“15.4”
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.

C.
3 Sets:
10 Prone glue lift (2 sec hold at extension)
10 DB rear delt fly

10.21.16

Friday

A.
Every :90 for 8 sets:
2 Power snatch + Overhead squat + Hang squat snatch

B.
10 RFT
15 Wall ball shots (20/14)
3/2 Muscle-ups

C.
Core
3 sets:
1:00 Plank
15 Russian twists w/ plate
15 Side bridges L & R

*move immediately from one exercise to the next