Wednesday, Hello October – Hump day, YEAH!

Strength:

  1. A) Back Sq.:2X5 @ 80% of 1RM
  2. B) BNP: 3×5 @ 70% or CGBP
  3. C) Deadlift: 3×5 @ 70% of 1RM

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Slice and Dice as you want:

100 GHD Bk Ext

100 Wt. Sit ups

25R/25L – Banded Rotation (orange or red band)

Accumulate 240 sec Chinese plank hold w/ 10-15K

Accumulate 240 sec of Hanging

 

Pursuit & Performance:

EMOM: 16 mins

Odd: HPC X 8 (60K/35K)

Even: 20 dubs + 2 Bar MU (Pur: 20s AD Sprint + 10 Up Downs)

Rest 3 mins to record scores

EMOM: 16 mins

Odd: TnG Deadlift X7 (moderate loads; build to 70% of 1RM and Stay)

Even: 7 Ring Dips (MOD – 7 shoot thru’s)

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Tuesday

Stamina:

Buy IN: 100 Dubs

Then,

4 Rounds

16 Burpee Box Jump (20”)

1 min. Cal Row

then,

Cash Out:

100 Dubs

Score = total time & total Cals

 

Pursuit: 20 mins

A1) DB Horizontal Supine Press from floor – 6R/L

A2) TGU – 1R/L – Build and go as heavy as possible

A3) Perfect Push Ups

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For Time:

50 WB

40 PP @ 45K/29K

30 KBS (red/green)

20 BIG Box Jumps – (28”/24”)

10 Wall Walks

 

 

Performance: 20 mins

A1) Front Sq – Double

A2) KBS Heavy as Possible to eye level – 20reps

A3) Broad Jump Max – 3 attempts/set

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For Time:

50 WB

40 PP @ 45K/29K

30 KBS (red/green)

20 BIG Box Jumps – (28”/24”)

10 Wall Walks

 

LAB CrossFit Endurance Class: 730p

TECHNIQUE

Wall Pull to Exaggerated Lunge

STRENGTH

Single Leg KB Deadlift 5×5 L&R

CONDITIONING

1000m Row buy-in

Then 3 Rnds of:

20 Sit-ups

10 GHD Back Raises

20 A/S

10 Toes-to-bar/knees-to-elbow

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Monday

Strength:

  1. A) Back Squat: 5×5 at 70% of your 1RM Or Front FS
  2. B) BNP – 5×5 at 70% of your 1RM OR OH Press
  3. C) Deadlift: 1X5 @ 70% of your 1RM

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Accessory Work: 20R/20L – TGU (heavy as possible)

Pursuit: 20 mins

A1) Deadlifts – 5,4,3,2,1; Build

A2) Pullups/Ring Rows 8-12 reps

A3) Step Ups – 6-10/leg; (BWt., 20” box)

A4) Sorenson Hold (GHD Bk. Ext Hold) – Accumulate 4 minutes

A5) Waiter’s Walk – Heavy as possible – 1 min/ea arm continuous ea. round

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3 Rounds:

15 Seated DB Push Press

30 Alt DB Step Ups (15”)

1 TH Loop FC w/ DB’s

 

Performance: 20 minutes

  1. A) Full Clean: Doubles; 10 minutes; Build
  2. B) Snatch balance Singles – 10 mins; Build

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3 Rounds:

15 Seated DB Push Press (35#/20#)

30 Alt DB Step Ups (20”)

1 TH Loop FC w/ DB’s

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Sunday FUNday

21-18-15-12-9-6 of:

Cal Row

DB Man Maker @ 35#/20#

 

LAB CFE @ 9a:

RUNNING DRILLS

Hollow Rock Position to Stable Run Position

Ball of Foot Hops

Partner Lean

CONDITIONING

1x 3 TH Loops (Rest 1:00)

2x 2TH Loops (Rest :45)

3x 1TH Loop (Rest :30)

 

10 & 11 Conditioning:

20 min amrap:

10 DB push press (35#/20#)

1 Gym Length sled push (3 plates red plates/2 red plates)

10 CTB pullups

1 Gym Length walking lunge Steps

 

LAB Oly Class @ NOON: Snatch

 

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Saturday

Conditioning:

EMOTM for 20 mins

Odd: 15 KBS – red/green

Even: 10 PC – 50k/29K

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Friday

Strength:

  1. A) Find 5RM – BS or FS
  2. B) Find 5 RM – OH Press/BNP or Close Grip BP
  3. C) Find 5RM – Deadlift

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Accessory Work: 20R/20L – TGU (heavy as possible)

Pursuit: 20 mins

A1) GHD BK. Ext. w/ 2 sec pause at the top – 50 total reps

A2) TGU – 1R/1L – Heavy as possible – 30 total reps

A3) 1Leg Box Step Ups – 20”; 8R/8L/set

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3 rounds

10 Ring Rows

10 DB Thrusters

 

Performance: 20 mins

A1) Muscle Ups – AMR in 60s

A2) TGU – 1R/L with Barbell – Build

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3 rounds

10 strict Pullup

10 Sq. Cleans (60K/35K)

 

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