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Thursday – October 29

@0:00

800 M Run or 1,000/800 M Row 

@6:00 

AMRAP 10

4 Deficit Handstand Push Ups (2”/1”) or 6 Handstand Push Ups

8 Front Squats (165/115) – from floor 

@20:00

800 M Run or 1,000/800 M Row 

*Record: Run time / AMRAP score / Run time

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The middle part of this sandwich workout is going to be strength based more so than a conditioning test. You may have to break up the movements respectively, which is fine. Just be sure you choose a movement/weight that can be cycled for multiple reps for the entire WOD. The clock is set up so that you should be able to push the effort pretty high on the row/run.

Wednesday – October 28

12 Rounds 

5 Chest to Bar Pull Ups 

10/8 Cal Row 

25 Double Unders 

Rest 1 Minute 

*27 Minute Cap

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The work CAN be done in under a minute if you really hustle and keep high intensity, most notably on the rower. Keep the transitions smooth and efficient, that minute of rest should enable you to maintain small splits round to round.

Tuesday – October 27

Part 1:

Every 1:30 for 4 Sets @50-70% of 1 RM Clean

2 Pause Front Squats + 1 Jerk 

Every 1:30 for 4 Sets @80+% of 1 RM Clean

1 Front Squat + 1 Jerk 

Part 2:

“Freddys Revenge”

5 Rounds 

5 Shoulder to Overhead (185/125)

10 Burpees 

*10 Minute Cap

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Last week we challenged the split jerk with a push press prior to. This week, the heavier front squat should challenge the jerk but at a heavier weight. Part 2 is a heavy but aggressively paced workout. Pick a weight that scares you a bit but you know you can do at least a couple rounds unbroken.

Monday – October 26

21-18-15-12-9-6-3

Back Squat (95/65)

Push Ups

Deadlift (95/65)

Box Jump (24/20)

*24 Minute Cap

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Starting the week off with a high volume test of pacing and efficient movement. There is a saying, “The 95/65 pound barbell is the most evil thing in Crossfit”. Even though this should feel light at the start, be sure to take into account just how important it is to move efficiently from the beginning.

Saturday – October 24

In Teams of 2 (1 working / 1 resting)

@0:00

AMRAP 8

Partners will switch every 2 Minutes

35 Double Unders

7 Rower Facing Burpees 

AMRAP 8 

Partners will switch every 2 Minutes 

10/8 Cal Row 

7 Toes to Bar 

AMRAP 8

Partners will switch every 2 Minutes 

35 Double Unders 

7 Toes to Bar 

AMRAP 8

Partners will switch every 2 minutes 

10/8 Cal Row 

7 Rower Facing Burpees 

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Partners will have to communicate where they leave off after their respective 4 minute period do they can accurately keep track of their rounds. Go hard for 2 minutes, rest for 2 minutes. For the entire time, have fun!

Friday – October 23

25 Minutes to complete or get as far as you can:

2 Rounds of DT @ 95/65

2 Rounds of Cindy 

2 Minute Rest

2 Rounds of DT @ 135/85

2 Rounds of Cindy 

2 Minute Rest 

2 Rounds of DT @165/105

2 Rounds of Cindy 

2 Minute Rest

2 Rounds of DT @185/125

2 Rounds of Cindy 

1 Round of DT = 12 Deadlifts / 9 Hang Cleans / 6 Shoulder to Overhead 

1 Round of Cindy = 5 Pull Ups + 10 Push Ups + 15 Air Squats 

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There is too much fun in this one to possibly write about in a few sentences. This is meant to eventually get most of you to a point where the DT portion really slows down. It will start fast and end….well…you’ll see. LETS GO

Thursday – October 22

Part 1:

For Time:

40 Russian KB Swings (53/35)

42 Plate Overhead Walking Lunges (45/25) – 6 steps then turn around 

40/32 Cal Row 

*9 Minute Cap (strict)

Part 2: 

Every 1:30 for 8 Sets 

1 Front Squat + 1 Push Press + 1 Split Jerk 

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Approach part 1 with intensity from the start and try to do as much unbroken as you possibly can. Part 2 will be the start of us prepping our squat clean and jerk. This weight will be dictated by how much you can push press, therefore the squat won’t be too challenging.

Wednesday – October 21

AMRAP 2

19 Burpees to target

Max Sit Ups 

1 Minute Rest

AMRAP 2

17 Burpees to target

Max Hollow Rocks 

1 Minute Rest

AMRAP 2

15 Burpees to target

Max Plank Hold 

3 Minute rest 

Repeat 

*Not recording results 

*Burpees should be done at max-intensity 

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Keeping it simple and intense today. This will be a lot on the midline today. This would also be a good test for you to see just how fast you can move with a legit, full range of motion burpee and how functional you are after. The goal here is to move for 2 minutes straight each time.

Tuesday – October 19

AMRAP 22

12/9 Cal Row 

3 Deficit Handstand Push Ups (4/2) Or 6 Handstand Push Ups

10 Pull Ups

3 Deficit Handstand Push Ups (4/2) Or 6 Handstand Push Ups

8 Box Jumps (30/24)

3 Deficit Handstand Push Ups (4/2) Or 6 Handstand Push Ups

*Athletes will rest from 6:00 – 8:00 and 14::00 – 16:00

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Athletes will have the option to work with less volume, but a difficult deficit (something you will be seeing more and more of) or sticking with the normal range of motion and higher reps. Also note the higher box today. The breaks mid-workout should enable you to push the pace as long as the upper body capacity is there. Go get it!

Monday – October 19

Part 1:

3 Sets (not for time)

6 Barbell Back Rack Bulgarian Split Squats (R and L)

8 Ring Dips 

6 Pause Front Squats (Build in weight – 20-30%) – Pause for 3 seconds and drive up fast

8 One Arm Row w/ Pause at top (R and L)

*10 Minute Cap (Strict)

Part 2: 

EMOM 3 @50+%

1 Power Clean + 1 Front Squat + 1 Hang Squat Clean 

EMOM 3  @65+%

1 Power Clean + 1 Hang Squat Clean 

Rest 1 Minute 

Every 1:30 for 3 Sets @75+%

1 Power Clean + 1 Front Squat 

1 Squat Clean 

Every 1:30 for 4 Sets @85%

1 Squat Clean