Sunday Funday!
SUNDAY Partner Conditioning 4 Rounds Of: • Run 400 meters • 42 Kettlebell Swings (#55/35) • 24 Pull-ups
* Partners run together & split reps equally.
Rest 2 Minutes
Then AMRAP in 10 Minutes: • 20 Handstand Push-ups • Sled Push, Turf Length Down & Back
* Partners can split reps any way they choose.
Saturday Partner WOD!
SATURDAY Partner Conditioning AMRAP in 7 minutes of Rowing AMRAP in 6 minutes of Wall Ball Shots (#20/14) AMRAP in 5 minutes of Hang Power Clean and Jerks (#135/95) AMRAP in 4 minutes of Burpees
* One person works at a time. No rest between AMRAPs.
Overhead Squat retest for Friday!
FRIDAY Strength Overhead Squat [Video] Take 12-15 minutes to find a heavy 1rep Overhead Squat.
Conditioning AMRAP in 12 Minutes: • 15 Calorie Row • 15 Deadlifts (#185/125 Rx; #225/175 Rx+) • 15 Box Jumps (24"/20")
Overhead Squats
Strict gymnastics work and Conditioning for Thursday!
THURSDAY Strength EMOM for 8 Minutes: • Odd Minute: AMRAP Strict Pull-ups • Even Minute: Rest
Conditioning AMRAP in 20 Minutes: • Farmers Carry 200m (#55/35 Rx; #70/55 Rx+) • 20 Airdyne Calories • 15 Pull-ups • Run 400 meters
Strict Pull-ups
Back Squat test and more for Midweek!
WEDNESDAY Strength Back Squat [Video] Take 12-15 minutes to find a heavy 10 rep Back Squat.
Conditioning 4 Rounds For Time: • 30 Double Unders • 15 Burpees • 10 Thrusters (#95/65)
Back Squats
Retesting our Split Jerk for Tuesday!
TUESDAY Strength Split Jerk [Video] Take 12-15 minutes to find a heavy 1rep Split Jerk.
Conditioning For Time: 20 Calorie Row (30 Cals for Rx+) 15 Hang Power Cleans (#135/95 Rx; 20 reps @ #135/95 for Rx+) 20 Calorie Row (30 Cals for Rx+) 15 Hang Power Cleans (#135/95 Rx; 15 reps @ #185/125 for Rx+) 20 Calorie Row (30 Cals for Rx+) 15 Hang Power Cleans (#135/95 Rx; 10 reps @ #225/175 for Rx+)
The Split Jerk
Deadlifts and "Cindy" or "Mary" for Halloween!
Pick your poison.
MONDAY Strength Deadlift [Video] Take 12-15 minutes to find a heavy 1rep Deadlift.
Conditioning "Cindy" AMRAP in 20 Minutes: • 5 Pull-ups • 10 Push-ups • 15 Squats
OR
"Mary" AMRAP in 20 Minutes: • 5 Handstand Push-ups • 10 Pistols • 15 Pull-ups
The Deadlift
Sunday Funday!
SUNDAY Partner Conditioning For Time: Run 1200 meters together
4 Rounds Of: • 20 Box Jumps (24"/20") • 30 Push-ups • 40 Weight Plate to Overhead (#45/25) • 50 Weight Plate Overhead Walking Lunges
Run 1200 meters together
Saturday Partner WOD!
SATURDAY Partner Conditioning For Time: 100 Dumbbell Snatch Heavy Sled Push, 2 Down & Backs 100 Burpees to Target Heavy Sled Push, 2 Down & Backs 100 Pull-ups Heavy Sled Push, 2 Down & Backs 100 Thrusters (#95/65) Heavy Sled Push, 2 Down & Backs
Overhead Squats and a test of 15.4 for Friday!
FRIDAY Strength Overhead Squat [Video] Take 15 minutes to complete 5 Sets of 3 Overhead Squats. Choose your own weight and rest as needed.
Conditioning CrossFit Open WOD 15.4
Rx AMRAP in 8 Minutes: 3 Handstand Push-ups 3 Power Cleans (#185/125) 6 Handstand Push-ups 3 Power Cleans 9 Handstand Push-ups 3 Power Cleans 12 Handstand Push-ups 6 Power Cleans 15 Handstand Push-ups 6 Power Cleans 18 Handstand Push-ups 6 Power Cleans 21 Handstand Push-ups 9 Power Cleans
Etc., adding 3 reps to the Handstand Push-up each round, and 3 reps to the Power Clean every 3 rounds.
Scaled AMRAP in 8 Minutes: • 10 Push Press (#95/65) • 10 Power Cleans (#115/75)
Open WOD 15.4 Explanation
