Your workout of the day!
Partner WOD: 10 Rounds
—
13 DBL DB Deadlifts
6 DBL DB Shoulder To Overhead
6 DBL DB Thrusters
6 Box Jumps
13/10c Row
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Cash-out: 31 Burpees
(split as desired)
Athletes will alternate full rounds.
Team Name: Color / Halloween Character
ie: Green Ghouls
5 RNDs
15/10c Bike
10 Burpees
*Must reset bike each round.
3 Rounds
(1 min row : 1 min rest) @ increasing pace
+
3 Round
(:20 row : 1 min Rest) @ 500m goal pace
Rest 1-2min
500m row time trial
10 min cooldown on bike
30 minutes easy:
1-2min row/bike
10 russian kbs
20 walking lunge steps
20 abmat sit ups
10 supermans
Move as easy as you wish on this 30min recovery wod.
5 RNDs
15/10c Bike
10 Burpees
*Must reset bike each round.
200m UnDead Shuffle
31 Mummy Jump Lunges
31 Zombie V-ups
31 Pumpkin Tosses (WB) (20/14)
31 Dead HR Push-ups
31 Head Swings (KBS) (50/35))
31 Grave Jump Overs
31 Scared Jump Chest 2 Bars
31 Devil’s Presses – Alternating 1 DB (50/35)
5 RNDs
15/10c Bike
10 Burpees
*Must reset bike each round.
EMOM x 7
1-2 Wall Walks
Scale:
– Partial Way
– 1:1 Feet Elevated on box
– 1:1 Inchworm w/ push-up
● The focus today is on building consistency with Wall Walks and hand placement.
For time:
30 power snatches
20 wall walks
30 power cleans
Cap: 20 minutes
S: 95/65
Rx: 115/85
+: 135/95
– This is a tough grinder of a workout with a lot of reps of both the barbell and gymnastics.
– Athletes will look to lighten the load and focus on mechanics and being smooth.
– Athletes should approach this workout at a steady pace. Pick a rep scheme that allows for consistency.
– Piked Push-ups ground
– Piked off Box
In 2 min)
– If an athlete can perform a few SHSPU in a row they should perform the test as Rx
– If they do not have SHSPU on the wall they can use one of the scaling options provided.
– Open prep for HSPU strength and Bodyweight overhead pressing.
– Can use 1-3 abmats to accomplish
40-30-20-10
Abmat sit ups
Single Arm DB OH walking lunge
Row Calories / ( F: 32-24-16-8)
Sc: 35/20
Rx: 50/35
+: 70/50
Cap: 18 minutes
3 Sets
10 DB Z-Press @ 3131 tempo
rest
10 Hand Release Push-ups
rest
8 Bent Over DB Row
Build to a heavy double
AMRAP 5min
7 Hang Power Cleans
10/7c Row
Rest 2 min
AMRAP 3min
7 Hang Power Cleans
10/7c Row
Sc: 75/55
Rx: 95/65
Note: Pick up where you finished the previous amrap for total rounds & reps.
Mobility + Strength
3 Sets
3-4 Horse Stance Squat @1515
:30s Table Hold
(ensure as much hip extension as possible)
https://youtu.be/ENuAGrcJYDQ
https://youtu.be/N7hnjtOUG5A
5151 = tempo
1 – down / eccentric
5 – hold bottom
1 – up / concentric
5 – hold top
EMOM x 8min
Odd: 5 Small/Tight Kip Swings
Even: 3 Strict pull-ups (use band assist) @ very easy effort
Pick One:
– Max hang from pull-up bar
– 5 rep max strict pull-ups (weighted)
– Max unbroken kipping pull ups (chin over)
– Max unbroken kipping chest-to-bar
Athletes should pick one test and put an emphasis on what they would like to re-test. – Strict pulling strength they should do the 5RM Pull up
– If they would like to emphasize kipping capacity they can do the kipping pull up or chest to bar test
– Beginner athletes should begin with a bar hang OR pick a band/setup to complete full range of motion chin over bar pull-ups.
If doing 5 rep max on pull-ups.
Chin-over Bar.
Strict.
Weighted.
Every 5 min by 4 RNDs
In 3min
400m Run, then
Max Box Jump Overs in the remainder of the 3min.
2 min rest mandatory
*Score is total box jump overs, must step down
● Athletes that take longer than 2:30 on the run should scale the run.
● Athletes can substitute Box step overs for the jump overs to keep moving.
● Prioritize stepping over the box rather than lowing the box height today
Every :90 x 6 RNDs
1 Pause Snatch Grip Deadlift @ Hang (2sec)
2 Hang Power Snatch
– Pause at hang position for 2 sec w/ focus on being over the bar Building based on technique and feel.
– Technique / over load
– Athletes can build across the sets as long as technique stays good.
AMRAP 8min
36 DU
9 Power Snatches
6 Burpees Over Bar
S: 60 Singles / 55/45
X: 75/55
– Athletes should be expected to try to go unbroken throughout and push a fast pace
– The Snatches should be at a lighter weight and try to hold onto for most of the rounds
– If an athlete has to break more than once on the snatches they should scale the weight – Target Score: 4-6 Rounds
2 RNDs
5/5 Tall Kneeling Hip CARs + Quad
5 Slow tempo Lateral Lunges
rest 60s
AMRAP 3
250/200 Meter Row
10 Front Squats
Max Burpees Over the Bar
Rest 3min
AMRAP 3
250/200 Meter Row
10 Front Squats
Max Burpee to a Target
Rest 3min
AMRAP 3
250/200 Meter Row
10 Front Squats
Max Burpee Pull-ups
Rest 3min
AMRAP 3
250/200 Meter Row
10 Front Squats
Max Burpees Regular
Rest 3min
Scl: 45/35
Rx: 95/65
Rx+: 135/95
*Score = Total Burpee Reps
Pick a weight you can squat unbroken. 30-45% max. (Light side).
Row should take 1min, squats also 1 min, leaving a 1 minute sprint on burpees.
Pair up athletes based on weight to save space to use rig. Alternate athletes work / rest.
EMOM x 10min
A: Chin-Ups
3-3-3-3-3
B: HSPU / DB Strict Press
HSPU = 3 reps (3-3-3-3-3)
DB Strict Press = 5 Reps (5-5-5-5-5)
For the chin-ups, work up to a challenging 3 rep set. Here are 3 versions of this going from hardest to most accessible. For all version use a controlled tempo and full range of motion.
a. Weighted Chin-Ups
b. Strict Chin-Ups
c. Banded
For the HSPU athletes can do Negatives or find a deficit . The Strict Press, athletes can build to a challenging 5.
a. Strict or to plate deficit
b. Negative with or without Kip-out
c. 1-3 abmats
40-30-20
Single DB Hang Clean & Push Press – alternating @ 5 reps
Single-leg V-ups – alternating
Rx: 50/35
Cap 10 min
