Yoga Sun 4PM
WODS and Open Gym time — Schedule
Saturday Oct 23
With a partner
40 Min Cap
120 KB Swings 70/53
120 Cal Row
120 TTB / GHD
120 Cal Ski/Bike
120 KB Step Back Lunge
12x 100m Run
Don’t expect most groups to finish the run.
Sunday Oct 24
3 Rounds
5 Wall Walks
20 Power Cleans 95/54
10 TTB
20 Back Rack Step Back Lunge
RX+ 5 rope climbs
Monday Oct 25
6 Sets of 1 Clean
Build up to about 90% of your 1RM
If you can clean more than your body weight, do squat cleans.
4 Sets of 2 Front Squats with 70% of your 1RM Clean (Power or Squat, whatever is higher)
Clean the weight from the ground for the Front Squats
Metcon:
For time:
1000m row
50 Thruster 45/35#
30 Pull-ups
or
50 Cal Bike
50 Wall Ball
15 Muscle Ups
Tuesday
3×5 Strict Press
2×3 Push Press
2×1 Jerk
Metcon:
4 Rounds 22Min Cap
20 Wallballs
12 Toes to Bar
20 Alt DB Snatch
12 Box Step Ups w/ DB
1 Lap Run
Wednesday
40 Min Cap
50-40-30-20-10
Row/Bike Cals
DB Hang C&J (50/35)
Box Jump/Step Up (24/20)
RX+ 5-4-3-2-1 Rope Climb
Thursday
Back Squat 3×3
Today and for the next 3 Thursdays we will follow the
“Bigger Faster Stronger” Template for Back Squats.
Today is 3 sets and the next weeks will be 5 sets
After warming “Go heavy” on all the sets
Metcon:
14 Min AMRAP
3-6-9-12-15…
Pull Ups
Burpee Over Bar
Overhead Squat 75/55
Friday
Bench Press 3×3
Today and for the next 3 Fridays we will follow the
“Bigger Faster Stronger” Template for Bench Press.
Today is 3 sets and the next weeks will be 5 sets
After warming “Go heavy” on all the sets
Metcon:
For total time:
• 15 front squats
• 30 toes-to-bars
• 15 thrusters
Rest 1 min.
•15 front squats
• 30 chest-to-bar pull-ups
• 15 thrusters
Rest 1 min.
• 15 front squats
• 30 bar muscle-ups
• 15 thrusters
♀ 65 lb. ♂ 95 lb.
Time cap: 15 min
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
Complete the following complex for max load:
• 1 deadlift
• 1 clean
• 1 hang clean
• 1 jerk
Time begins immediately following the completion of 21.3.
