- andre34361
Week of October 11th
Guys, deload week is done and we are headed back up in percentages. We are ALSO reintroducing some kipping movements after over 5 weeks of strengthening exercises for pulling and over shoulder health. Lets see how they have improved and we would love to hear your feedback!
Monday
Version 1 (V1) & Version 2 (V2):
For Time:
-1000m Run
-30 Over and Unders, left
-50 Hang DB Snatch
-30 Over and Unders, right
-1000m Run
Tuesday
V1
Every 3:00 for 6 Sets (18:00):
-Back Squats, decreasing reps & increasing percentages
-8-12 Single Arm Landmine Rows
For Time:
-50 Air Squats
-15/25 Strict Pullups
-50 Air Squats
-30/50 Kipping Pullups
V2
Every 3:00 for 6 Sets (18:00):
-Back Squats, decreasing reps & increasing percentages
-8-12 Single Arm Landmine Rows
For Time:
-50 Air Squats
-25 Ring Rows, feet as far forward as possible -OR- on a box
-50 Air Squats
-50 Ring Rows, feet in an easier position than first 25
Wednesday
V1 & V2
Every 2:30 for 4 Sets (10;00):
-8-12 Single Arm DB High Pulls
-10-12 Kneeling Landmine Rotations
Every 4:00 for 5 Sets (20:00):
-3 Power Cleans (V2: 3/3 DB Snatch)
-20/20 Crossbody Mountain Climbers
-20/20 Russian Twists
-6/6 Single Arm KB Front Rack Split Squats
Thursday
V1 & V2
EMOM for 12:00
Odd Min:
-0:30 Shoulder Press
Even Min:
-0:40 Toes to Bar
For Time:
"The 50's"
-50 WallBalls
-50/40 Calorie Row
-50 Burpees
Friday
V1 & V2
Every 4:00 for 6 Sets (24:00):
-Deadlifts, decreasing reps and increasing percentages
-400m Run
EMOM for 12:00:
Min 1:
-Right arm Banded Lat Pulldown
Min 2:
-Left arm Banded Lat Pulldown
Min 3:
-Right leg Banded Hamstring Curls
Min 4:
-Left leg Banded Hamstring Curls
Saturday
15:00 AMRAP w/ partner:
5-10-15-etc
-Synchro Plate Burpees
-Pullups while partner holds on the bar, split reps however
-Double DB Front Squats while partner hold hollow position, split reps however

Nothing like being strong enough to pull your own body up....we are working hard to get you all there and more!