Monday 10/31/16

Strength: Complete as many rounds as possible in 5 mins of:
1 Power Snatch
1 Overhead Squat
1 Snatch Balance
1 Squat Snatch

Strength: Squat Snatch : 7x1 at 65% 1RM

WOD: For Total Time
7-5-3 reps, for time of:
Power Clean, 215/145 lbs
Handstand Push-up
Rest 2 mins
9-6-3 reps, for time of:
Power Clean, 185/125 lbs
Deficit Handstand Push Up
Rest 2 mins
12-9-6 reps, for time of:
Power Clean, 165/105 lbs
Deficit Handstand Push Up

Tuesday - 11/01/16

Strength: Hatch Squat Program
Back Squat 1x8 at 65% 1RM
Back Squat 1x8 at 70% 1RM
Back Squat 1x8 at 75% 1RM
Back Squat 1x8 at 80% 1RM

Front Squat 1x5 at 60% 1RM
Front Squat 1x5 at 65% 1RM
Front Squat 1x5 at 70% 1RM
Front Squat 1x5 at 70% 1RM

WOD - Hero Artie
Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups


Wednesday - 11/02/16

WOD: Every 1 min for 10 mins, alternating between:
Even: 40 Double Unders
Odd: 20 AbMat Sit-ups

WOD: 3 rounds for time of:
Run, 800 m
21 Burpees
Run, 400 m
21 Toes-to-bars

Thursday - 11/03/16

Strength: 10 mins to work up to 80%  1 Push Press + 1 Push Jerk + 1 Split Jerk :
3x1 work up to 80% 1RM

WOD: Every 1 min for 20 mins: 2 Hang Power Clean + 1 Split Jerk
 

Friday - 11/04/16

Strength: Hatch Squat Program
Back Squat
1x8 @ 65%
1x6 @ 75%
1x4 @ 85%
1x4 @ 90%
Front Squat
1x5 @ 70%
1x4 @ 80%
1x3 @ 85%
1x3 @ 90%

WOD: As many reps as possible in 7 mins of:
Deadlift, 225/175 lbs
Box Jump
2-4-6-8-10...etc

Saturday - 11/05/16

Hero WOD - Loredo
6 rounds for time of:
24 Air Squats
24 Push-ups
24 Walking Lunges
Run, 400 m

Sunday - 11/06/16

Open Gym Times