Strength
Snatch 6x3
6 sets x 3 Squat Snatch (Singles, build-in weight)
-Complete a set every 2:00-
WOD
"This is Halloween"
15:00 AMRAP
10-20-30-40-50...
Wall Balls 20#/14#
5-10-15-20-25
Burpee Box Jump Overs 24"/20"
Scoring: Each set is a round. 10 WB and 5 BBJO is round one, 20 WB and 10 BBJO is round two, etc.
Strength
Back Squat for load:
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%
We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs
Example: Your heavy single in the back squat is 200 lbs, so you will use 180 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages each week will be based off of 190 lbs, not 200.
WOD
“You got it, Dude!”
5 Rounds For Time:
20 Wall Balls 20#/14#
15 Toes to Bar
10x50ft Shuttle Run
Each shuttle run rep is 25 feet down + 25 feet back
Strength
Back Squat for load:
#1: 10 reps @ 55%
#2: 5 reps @ 65%
#3: 5 reps @ 75%
#4: 5+ reps @ 85%
On the final set (5+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 5 if needed).
Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For athletes going through the cycle for the second time we are adding 5-10lbs to our 90%. For example, if your heavy single was 200, then you would use 180 (185-190 for the second time through) as your training weight. Therefore, all of the above percentages would be based on 180 (185-190 for the second time through).
WOD
"Max Verstappen"
Every 1:00 (14:00)
Min 1: 40-seconds Max Calorie Row
Min 2: 40-seconds Max Wall Balls 20#/14#
*Score is total reps of both movements combined.
Strength
Front Squat
5 sets:
5 Front Squat (65%)
3 Standing Broad Jumps after each set
-Rest 2 Minutes between sets-
WOD
"July 1776"
3 sets (Every 6:00)
2 Rounds
15 Wall Balls 20#/14#
30 Double Unders
15/12 Calorie Row
30 Double Unders
*Score is slowest time
