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!