We are still looking for competitors for Barbells & Handlebars! If you are interested in competing, go >HERE< to register!
Weekly Schedule:
Tuesday 11/10 – Barbells & Handlebars “Non-Profit Tuesday” @ Craft And Growler. Come out and support!
Thursday 11/12 – Mobility with RJ @ 6:30pm
Wednesday 11/18 – BB&HB volunteer meeting at the gym @ 7:30pm
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Monday 11/9
A) E2MOM x 10 min (5 sets)
1 Front squat @ 23X1 + 1 front squat
*start and stay at heaviest weight from last week
+
BBHB WOD 15.3
6 min time cap:
– Row 30/25 calories
– 30 Overhead weighted lunges
– 30 burpee to plate
– 30 Plate OH lunges
– Row 30/25 calories
+
3 rounds not for time:
– 25 DB hip extension (elevated) @ 20X1
– R30S
– 10 BB roll-outs
– R30S
Tuesday 11/10
A) EMOM x 10 min
– Push press
*Build to 100+%
+
BBHB WOD 15.2
8 min AMRAP:
– Clean & jerk (115-155/75-105)
– 30 Double unders
*C&J ascend by 1 rep each round.
+
3 rounds not for time:
– Good mornings x 8-10 reps @ 3011 (heavier than 11/3)
– Rest 60 seconds
– Banded hamstring curls (green band) x 10-15 reps
– Rest 60 seconds
Wednesday 11/11
A) EMOM x 15 min
1: Bench press x 2-3 @ 85-87%+ (5-10lb heavier than 10/29)
2: Bent over BB row x 5-6 @ 20X1 (tough but on tempo)
3: Foam roll x 45 sec
*Hit your calves, IT bands, hip flexors, lower back, shoulder blades. Basically work from bottom to top.
+
For time:
– 400 m run, then…
– 10 rounds for time of:
- 4 CTB pull-ups
- 8 CTG push-ups
- 12 KB swings (53/35)
– 400 m run
Thursday 11/12
A) Back Squat
5, 4, 3, 2, 1
R3M – all should be heavy with no misses!
*This isn’t supposed to be a 1RM test but go for it if feeling it.
+
3 rounds at 90%:
– 500/400 m row
– 20 Wallballs (20/14)
– 15 T2B
– 10 Burpee box jump – SD (24/20”)
R4-5M between rounds; keep same pace throughout.
Friday 11/13
A) EMOM x 6 min (3 sets)
(1 snatch grip behind the neck push press + 1 overhead squat) x 2-3 reps
B) E2MOM x 10 min (5 sets)
– 1 snatch from mid thigh + 1 snatch from 2” below knee
*Work to a tough weight. If you aren’t comfortable at the bottom of the snatch receiving position, then work to a depth you can manage.
C1) Hand over hand sled pull AHAP length of gym
C2) 6 TGUP (heavier than last week)
C3) Earthquake bar OH hold x 30-60sec
x 3-4 sets
