Strength A1. Deadlift 💀 8 Reps @ 50% 1RM 6 Reps @ 60% 4 Reps @ 70% 2 Reps @ 80% 2 Reps @ 90% A2. 5 x 6-8 Double KB Bent Over Rows @ 21×1 Tempo Conditioning Halloween Partner WOD 👻👻 15:00 AMRAP: 10 Synchro Grave Facing Burpees 31 Partner Pumpkin Tosses (30#/20# over …
Olympic Every :90 x 8 sets: 2 Squat Cleans + 1 Jerk *Start @ 50% Max C & J and build. Conditioning 15 Clean & Jerks (135#/93#) 30 Toes-2-Bar 15 Clean & Jerks 30 Toes-2-Bar 15 Clean & Jerks
Strength Back Squat 5 Reps @ 75% 2RM 3 Reps @ 85% 1 Rep @ 95% 6 x 3 @ 90% 2RM – Every 2:00 Conditioning 4 Rounds for time: 20 Alternating Front Rack Lunges (95#/63#) 15 Kb Swings (60#/44#) 10 Strict Handstand Push-ups
Partner WOD 👫 With a partner, complete as many rounds and reps as possible in 20:00 of: •60 Calorie Row •50 Box Jump Overs (24”/20”) •40 Power Cleans* One person works while the other rests. The Power Clean weight will be ascending each round. Rx’d – •Round 1: 135/83 •Round 2: 155/103 •Round 3: 185/123 …
Olympic A. Every :90 for 5 sets: 1 Power Snatch B. Every :90 for 5 sets: 1 Full Snatch *Start @ 50% Snatch Max or a light/moderate weight and build through all ten sets to as heavy as possible for the day. Conditioning 3 rounds for time: 75 Double Unders 30 Wall Balls (20#/14#)
Strength A1. Deadlift 8 Reps @ 50% 1RM 6 Reps @ 60% 4 Reps @ 70% 2 Reps @ 75% 2 Reps @ 85% A2. 5 x 20 Single Arm DB Floor Press @ 7-8 RPE *Alternate arms each rep, keeping “non-working” arm locked out as you perform the rep with opposite arm. Conditioning 15:00 …
Olympic Every 2:00 x 6 sets: 1 Power Clean + 1 Squat Clean + 1 Jerk Start at 65% Max C & J and build to as heavy as possible for today. Conditioning 10:00 Ladder – Reps of 3-6-9-12-15-etc.. •Hang Power Cleans (115#/83#) •Pull-ups Score = total reps
Strength Back Squat 5 Reps @ 75% 2RM 3 Reps @ 85% 2 RM 1 Rep @ 95% 2RM 5 x 4 @ 85% 2RM – Every 2:30 Conditioning 3 rounds for time: 10 Front Squats (185#/123#) 15 Lateral Bar Hopping Burpees *400m Run between rounds
Partner WOD With a partner complete 3 rounds of the following for max reps: 2:00 Max Partner Wall Balls (20#/14#) 2:00 Max Calorie Row 2:00 Max Partner Burpees 2:00 Rest Score = reps completed for all three rounds. *Partner Wall Balls will be performed with partners alternating reps, passing the ball to each other off …
Olympic Overhead Squat x 3-3-3-3-3 *Build to a heavy triple Conditioning 3 rounds for time: •50 Double Unders •15 Power Snatches (95#/63#) •15 Toes-2-Bar
