Workouts for Week of Oct 26th - 31st

October 25, 2015

LAST WEEK TO TAKE ADVANTAGE OF OUR 3-MONTH SPECIAL PRICE DISCOUNT!

 

Stay fit and on track to healthy with our holiday special:

November + December + January = $270

if paid by October 31st!

 

That's $45 off each holiday season month!

 

This week's gym-wide goal between Monday - Friday:

 

1,031 Banded Monster Walk Steps

 

Click here for a video on what those are.

 

This week wraps up with Halloween on Saturday and Daylight Savings early Sunday morning. Don't forget to set your clocks back an hour!

 

All lifting is de-loading. Focus on that technique & don't drop the barbells!

 

Monday

10:00 for 5X1:
1 Paused Snatch + 1 Paused Hang Snatch (3 count pauses in hang at knee)
– @ 80% of max for the complex


4 rounds for time* of:

Run 400m
15 OHS 95/65# (scale to a # you can perform UB)

*Aim for your total workout time today to equal your 1.5 mile time from 10/13's workout and scale weight accordingly.


Optional Accessory Work:
Weighted Box Shoulder Stretch 4X:15
4X5 Standing Butterfly Oval Movements (http://gymnasticswod.com/content/butterfly-pull-progression-pt1)
4X5 UB Butterfly Oval Swings
(work on the oval shaped swing, not pulling yourself to the bar until you get the rhythm)
4XME UB Chest-to-bar pullups (compare to 10.14)

 

Tuesday

15:00 for 5X1:
1 Paused Clean + 1 Paused Hang Clean (3 count pauses in hang at knee) + 2 Jerks (3 count pauses in split/push jerk land)
– @ 80% of max for the complex


For distance:
8:00 Row...yes, you read that correctly...

While waiting on a rower or after row:
Death by strict handstand push-ups (deficit if possible, scale with a box)
- 1 hspu the first minute, 2 the second minute, 3 the third, etc. -

Optional Accessory Work
3 Strict MU or attempts, using as little lower body as possible
...then...
3 Rounds, rest as needed between exercises:
:20 (accumulated) false grip hold on rings
3 Arch to hollow swings (or M-U) on rings w/ false grip + 1 MU attempt

 

Wednesday

EMOM for 5:00-

2 T&G Power Snatches @ 75% of 2rm Power Snatch


For time with 15:00 cap:
(how to scale is in ())
30 Wallballs 20lbs/14lbs (scale height)
30 Toes to Bar (knees to elbows/hanging knee tucks)
30 Deadlifts 185lbs/135lbs (manageable # for big sets)
30 Burpee Box Jump Overs 24″/20″(box for pushup portion, step ups)
30 Deadlifts
30 Toes to Bar
30 Wallballs


Optional Accessory Work
4 Rounds:
10 Arch Rocks (look at hands with eyes as you would in handstand walk)
ME UB Double-Unders
Handstand Walking Steps - as many as double-unders completed (cut off at 20)

 

Thursday

*0:00 - 5:00 Complete:
10 Strict Pull-ups (if banded, band to go UB easily)
10 Situps (GHD if able)
10 Weighted Good Mornings (take bar from the floor)
*5:00 - 10:00 Complete:
10 Strict Pull-Ups (weighted or lighter band)
10 Situps (with medball if able, even with GHD)
10 Weighted Good Mornings (add # from 1st set)
*10:00 - 15:00 Complete:
10 Strict Pull-Ups (add # or less band than 2nd set if able)
10 Situps (with medball if able, even with GHD)
10 Weighted Good Mornings (add # from 2nd set)
*15:00 - 20:00 Complete (back to same difficulty as 1st set):
10 Strict Pull-ups (NO # & same band as 1st set)
10 GHD Situps (NO #)
10 Weighted Good Mornings (@ 1st set weight)

*Does not have to be completed in this order, all reps simply must be completed within the 5:00. Difficulty should range from 1st & 4th set - easy-moderate, 2nd set - moderate-hard, 3rd set - hard.

Optional Accessory Work:
2X5 Arch to hollow swings
2X5 Arch to hollow swings - feet reach belly button level in front
2X5 Arch to hollow swings - feet reach head level in front
2X5 toes to bar with no swings between

 

Friday

EMOM for 5:00-

 

2 T&G Power Clean & Push Jerks @ 75% of 1rm PC&PJ

 

 

7 rounds for total time of:

(21:00 time cap)

21 Double-Unders (or high jumping singles)

14 Pistols (or step lunges, alternating)

7 OHS 135/95# (or as heavy as possible, shoot for UB)

Rest 1:00

 

Optional Accessory Work *compare kettlebell swings to 10.16

1:00 Burpees to a plate

1:00 Rest

1:00 Max Effort Kettlebell Swings

1:00 Rest

1:00 Max Effort Kettlebell Swings 1 weight heavier

1:00 Rest

1:00 Max Effort Kettlebell Swings @ original weight

1:00 Rest

1:00 Max Effort Burpees to a plate

 

Saturday - FREE 9AM CLASS

*Halloween Monster Mash* - feel free to come in a family and workout friendly costume!

Pick your poison:
15:00 to establish a 1RM Snatch.
OR
15:00 to establish a 1RM Clean & Jerk.

As A Clan Of The Undead:
(done as a whole group, can't move onto next exercise until everyone has finished reps/hold!)

Hallowed Rocks (10)
Arch Hold (:31)
Lunges (10)
L-hang (:31)
One-Arm KBS (to eye level) (10/each arm)
Weighted Goblin Squats (31)
Eccentric Ring Rows (10)
Evil KB Deadlifts (deficit, stand on 45#) (31)
No-handed Zombie Burpees (10)

Optional Individual Challenge:
Reapeat above workout for an individual time score!

 

 

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