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Friday 141031

Happy Halloween

Advanced

1) Snatch Balance 5 x 3 reps

Notes: Build up each set, but this is not a 3RM everything should be “smooth” 

2) 3 rounds for time of:

10 muscle ups

30 burpees

Intermediate:

1) Overhead Squat 5 x 3 reps

Notes: Build up each set, but this is not a 3RM everything should be “smooth” 

2) 3 rounds for time of:

10 strict chest to bar pull-ups

30 burpees

Baseline:

1) Back squat 5 x 5

Notes: Use the same weight across all 5 sets.

2) 3 rounds for time of:

10 Ring rows

30 burpees

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Thursday 141030

5 rounds for time of:

10 box jumps 30/24″

20 pull-ups

30 airsquats

Notes: Scale the pull-ups to jumping pull-ups or ring rows. Scale reps as needed.

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Wednesday 141029

Advanced:

1) For time:

15 burpees over the bar

15 thrusters 135/95#

15 burpees over the bar

2) As many rounds as possible in 10mins of:

15 deadlifts 135/95#

15 push-ups

Intermediate/Baseline: 

1) For time:

10 burpees over the bar

15 Dumbbell thrusters

10 burpees over the bar

2) As many rounds as possible in 10mins of:

15 deadlifts

15 push-ups

Notes: We will be resting roughly 5-10mins after part 1, which should not take long at all, use weight and chose reps that will make it a sprint. If you are scaling the weight of the thruster use the same weight, regardless, for the deadlift. If you are using dumbbells for the thruster and are under 45# Dumbbells you need to scale the weight of the deadlift as well. THESE ARE VERRRRRRRRY light deadlifts. The “valuable rx’d” will be applied to the entire workout not just part 1 or part 2. 

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