10/18/2015

Rest Day

10/17/2015

WODaPalooza Week 3 Qualifier

10/16/2015

A. Close Grip Bench - build to a 1RM
B. Every 20 seconds x 20 reps - 1 Power Snatch @ 80%
C. Turkish Getups x 10/arm *moderate* (sets of 2 at a time)
D. Barbell Curl 3 x 10 rest 60 seconds *building*
E. EMOM x 10 - 3 Muscle Ups (scale to Jumping Muscle Ups)

10/15/2015

A. Front Squat - build to a 1RM
B. Every 30 Seconds x 10 minutes - 1 Squat Clean @ 80%
C. Plank Hold (Weighted) Accumulate 3 minutes
+
50 Calorie Row @ 100% Effort
rest 5 minutes x 3 sets

10/14/2015

20 minutes @ Z1 (light effort)
Select Bike or Row (whichever you're worse at)
hop off every 4 minutes and perform 4-5 strict hspu/ring dips/pull-ups
*running clock & select your weakest movement*
+
20 minutes of mobility

10/13/2015

A. Floor Press - build to a tough single
B1. Assault Bike x 10 Calorie Sprint rest 30 seconds
B2. Thrusters x 15 Reps 95/65 rest 30 seconds
B3. HSPU x 15/10 Reps rest 3 minutes x 3
+
"2007"
5 rounds:
25 Pull-Ups
7 Push Jerks 135/95
*15 minute cap*

10/12/2015

A. Back Squat @ 33X1 3, 3, 3, 3 rest 2:30
B. Snatch Cluster 5 x 1.1.1 rest 20 seconds, rest 2 minutes @ 80%
C1. Lateral Lunges x 20 total reps (KB in goblet position) rest 1 minute
C2. Sorenson Hold x 45 seconds rest 1:15 x 3 sets
+
500m Row @ 90%
rest 90 seconds on Rower
500m Row @ 95%
- rest as needed -
repeat the above rowing sequence 1 more time