Workouts for Week of Halloween - Nov 5

October 30, 2016


Gym Closed Saturday so we can go support our competitors in Fenrir's Mayhem!

 

Monday

8-12-16 In 18:00
Kneeling Slamballs (1/2 reps each lunge)
Glute Bridges w/ Medball Between Knees
Backsquats (@85%, 75%, 65% 3-Rep Max)

Race with anyone using same #, 1 Time Through:
30 Double Unders or Plate Jumps (rep=feet on plate)
Single Kettlebell/Dumbbell Farmer's Carry
15 Wall Balls
Single Kettlebell/Dumbbell Farmer's Carry (other arm)
30 Double Unders or Plate Jumps (rep=feet on plate)
 

Tuesday
5X100 Meter Sprints - increasing speeds for all out on last sprint

3x3 Tall Snatches - increase # but stay light
3x3 Snatch Balances - keep increasing # but stay moderate
3x3 Hang Snatches
*Put the bar down between EACH hang snatch. Increase # every set AS LONG AS YOU'RE STILL DROPPING INTO A FULL SQUAT
--Between EVERY set, do 3 reps on the crossover drill we demo--

Accumulate 3:00 in a forearm plank hold


Wednesday

5 Sets of 1 Clean+3 Squat Pulses+2 Jerks
-start around 50% max clean & increase # each round-
--Between EVERY set, do 3 reps on the crossover drill we demo--

12:00 AMRAP:
4 Hang Power Cleans @ 75% Max
8 Ring Dips
12 Toes To Bar


Thursday *Martial Arts Class at 6:30pm!*
Complex Practice:

Beat Swing+Kipping Pullup+Kipping Chest To Bar+4 Bar Muscle Ups

6 Rounds Timed, priority - UNBROKEN sets:
400 Meter Run
20 Russian Kettlebell Swings
10 Pullups

 

Friday
7 Rounds of EMOM:
Minute 1 - 10 Romanian Deadlifts at 50% 1RM Deadlift
Minute 2 - 5 Strict Handstand Pushups (deficit if able)
Minute 3 - 30 Double Unders
 

Saturday

GYM CLOSED - WE'LL BE SUPPORTING OUR FENRIR'S MAYHEM COMPETITORS IN OCALA!

 

 

 

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