Happy Halloween!
A) E2MOM x 6 sets
– 5-5-5-3-3-3 overhead strict press
– switch every other set for 3 sets each
B ) 12 min AMRAP:
– 200m run
– 5 deadlifts @ 70%
– 7 toes to bar
– 35 double unders
C) 3 sets for quality:
– 10 banded tricep push-downs
– 10 dips
– 10 BB curls
A) Every 2.5 minutes
– back squat
Set 1: 5 @ 60%
Set 2: 5 @ 70%
Set 3: 3 @ 80%
Sets 4-6: 2 @ 85%
B) E3MOM x 4-7 sets:
– 250/200m row
– 8 thrusters (95/65)
– 12 KB swings (53/35)
*Rx+ use 115/75 BB and 70/44 KB
A) E2M x 8 sets:
– 1 deadlift
– Switch between:
5-10 ring/box dips
10 DB bicep curls
*deadlifts should start at last weeks heaviest set of 2 and buld to about 95%.
B) 3 sets for quality:
– 8/side BB step-ups (knee height)
– 10/side single arm DB bench press
– 20 seated banded hamstring curls
C) 3 sets for quality:
– 10 bent over BB rows
– 20 banded tricep push downs
A) Every 2.5 minutes
– back squat
Set 1: 5 @ 60%
Set 2: 5 @ 70%
Set 3: 3 @ 77.5%
Sets 4-6: 2 @ 82.5%
B) 3 rounds for time:
– 400m run
– 12 double DB front squats (53/35, 44/25, 35/18, 26/13)
– 24/18 HR push-ups
– 48 double unders
*RX+ use 70/44s.
A) E2MOM x 5 sets
– strict overhead press
*build each set
B) 12 min running clock:
– 1500/1200m row
AMRAP in remaining time…
– 12 push press (95/65)
– 12 toes to bar
RX+ use 115/75.
A) Every 3 minutes x 5 sets:
– 5 TnG squat cleans
*Work on proper BB cycling starting at 60% and building
B) 5 rounds for time:
– 20 KB swings (53/35)
– 10 burpee box jump overs (24/20)
*15 min cap.
C) 3 sets for quality:
– 10 DB Romanian deadlifts
– 10 bent over reverse flys w/ pause (no swing)
Monday 10/22
A) Every 2.5 minutes
– back squat
Set 1: 5 @ 55%
Set 2: 5 @ 65%
Set 3: 3 @ 75%
Sets 4-6: 2 @ 80%
B) Every 3 minutes x 4-6 sets:
– 200m run
– 8 DB front rack walking lunges (50/35s)
– 4-8 pull-ups
– 30 double unders
C) 2-3 sets:
– 10 V-ups
– 20 hollow rocks
– 30 flutter kicks
A) E2M x 8 sets:
– 2 deadlifts
– 5-10 ring/box dips
*deadlifts should start at last weeks heaviest set of 3 and buld to about 90%.
B) 3 sets for quality:
– heavy sled drag down and back
– 6-8 strict toes to bar
– 20 DB walking lunges
– 10/side half kneeling landmine presses