Thursday 10/31

Warmup Romwod Conditioning Partner Wod 25 min AMRAP 100 Deadlift #135/95 500m row 80 Wall Balls #20/14 400m row 60 Hang Cleans #95/65 300m row 40 Burpees 200m row

Wednesday 10/30

Warm-up • Twisted Cross • Puppy Dog • Downward dog • Pike Stretch • Spiderman Lunge 2 rounds: • 10 PVC Passthroughs • 10 PVC Good Mornings • 10 PVC Overhead Squats Strength 3 Behind the Neck Push Presses + 3 Overhead Squats • 3 reps ea. at 75% of 1RM Snatch • 3 reps...

Tuesday 10/29

Warm-up • 20 cal Air Bike • Saddle • Straddle • Pigeon Pose 3 rounds: • 30 Jumping Jacks • 10 Air Squats Strength Deload before 1RM week Back Squat • 8 reps at 40% of 1RM • 6 reps at 50% of 1RM • 4 reps at 55% of 1RM • 4 reps at 65% of 1RM Front Squat • 5 reps at 50%...

Monday 10/28

Warm-up • 500m row 3 rounds: • 10 Elbow Rotations #45/35 • 10 Cleans • Front Rack • Wrist • Spiderman Lunge Strength 10 min to establish: • 1RM Hang Clean Conditioning For time: • 50/40 AB cals • 50 Pull-ups • 100 MedBall Squats 20/14# • 50 Pull-ups • 50/40 AB...

Friday 10/25

Warm-up • 20/15 Cal Bike • 200 m Row 2 rounds: • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 PVC Passthroughs • Saddle • Straddle • Squat Hold Strength Clean & Jerk • 3 reps at 70% of 1RM • 2 reps at 75% of 1RM • 1 rep at 80% of 1RM • 1...