Day 38: Wednesday, October 31

PREPARATION:

• 8 Jumping Squats
• 8 Goblet Squats with a 2 second pause
• 8 Double KB Squats

STRENGTH:

Using 90% of your new Max:

• 1 set of 8 reps of Squats @ 50%
• 1 set of 6 reps @ 60%
• 1 set of 3 reps@ 80%  
• 1 set of 3 reps @ 85% 
• 1 set of 3+ reps @ 90%

Met-Con WOD:

PART A>

Complete the following:

• 5  Push Press @ 55%
• 10 – 1 Box Jumps
• 20 – 2 Sit ups

so:

• 5 Push Press, 10 Box Jumps, 20 Sit Ups
• 5 Push Press, 9 Box Jumps, 18 Sit Ups
• 5 Push Press, 8 Box Jumps, 16 Sit Ups
• and so forth…

REST 3:00|

PART B> “Crazy 8’s”

Alternate with your partner.

8:00 of:

• 8 Step Ups with DBell or KB
• 8 Push Ups
• 8 DBell or KB Snatches (4R/4L)
• 8 Goblet Squats

 

Day 38: Tuesday, October 30

PREPARATION:

• 10 Group Air Squats
• 10 Tall Cleans with bar

• 10 Push Jerks with bar

STRENGTH:

Using 90% of your new Max:

• 1 set of 8 reps of Cleans @ 50%
• 1 set of 6 reps @ 60%
• 1 set of 3 reps@ 80%  
• 1 set of 3 reps @ 85% 
• 1 set of 3+ reps @ 90%

then:

• peel off a few plates and then perform a heavy Clean & Jerk max for today

Met-Con WOD:

“Death by DT”

AMRAP in 15:00 of:

• 1 Deadlift  + 1 Hang Power Clean + 1 Push Jerk @ 65% of today’s Clean & Jerk Max + 1 Burpee
• 2 Deadlifts + 2 Hang Power Cleans + 2 Push Jerks + 2 Burpees
• 3 DL + 3 HPC + 3 PJ + 3 B
• 4 DL + 4 HPC + 4 PJ + 4 B
• 5 DL + 5 HPC + 5 PJ + 5 B
• and so forth until time runs out

Day 37: Monday, October 29

PREPARATION:

• 20 Air Squats + 15 Sit Ups + 10 Push Ups 
• 10 DB Floor Presses
• 10 DB Bent-Over Rows

STRENGTH:

Bench Press as follows using 90% of your new Max:

• 1 set of 8 reps @ 50%
• 1 set of 8 reps of Pendlay Rows
• 1 set of 6 reps @ 60%
• 1 set of 6 reps of Pendlay Rows
• 1 set of 3 reps @ 80%
• 1 set of 3 reps of Pendlay Rows
• 1 set of 3 reps @ 85%
• 1 set of 3 reps of Pendlay Rows
• 1 set of 3+ reps @ 90%
• 1 set of 3 reps of Pendlay Rows

Met-Con WOD:

PART A> PARTNER ACTION (in groups of 3 or 4)

• only 1 person in group works at a time
• you may only do 15 reps maximum when it is your turn

AMRAP in 15:00 OF:

• 75 Pull Ups (can be regular, jumping or rubber band)
• 75 Goblet Squats
• 75 Plate Sit Ups
• 75 Deadlifts 

REST 3:00

PART B> Canis Lupus (on your own)

EMOM, for 10:00:

• 12 Plate Presses (us a bumper plate)
• 12 Ground to Overhead (use the same bumper plate)

each round will take between 40-50 seconds

Day 36: Thursday, October 25

Hayden puttin’ the hammer down!

PREPARATION:

• 25 Jumping Jacks
•  10 Strict Press + 10 Good Mornings + 10 RDL Groovers

STRENGTH:

Using 90% of your new Max:

• 1 set of 8 reps of Strict Shoulder Press @ 50%
• 1 set of 6 reps @ 60%
• 1 set of 5 reps@ 75%  
• 1 set of 5 reps @ 80% 
• 1 set of 5+ reps @ 85%
• 1 set of Max reps of Push Press with the weight on the bar from last set^

and then repeat the first 5 sets for Deadlifts

Met-Con WOD:

Complete the following for time: 

• 3 Clean and Jerks @ 95/65 (or 65% of your Clean)
• 3 Burpees 
• 1-2-3-4-5-6-7-8-9-10 Wall Balls

Day 35: Wednesday, October 24

PREPARATION:

• 10 Goblet Squats
• 10 KB Swings
• 10 Sit Ups with KB
• 10 Med Ball Squat passes (Squat and then throw Med Ball to partner)

STRENGTH:

Using 90% of your new Max:

• 1 set of 8 reps of Squats @ 50%
• 1 set of 6 reps @ 60%
• 1 set of 5 reps@ 75%  
• 1 set of 5 reps @ 80% 
• 1 set of 5+ reps @ 85%

Met-Con WOD:

PART A>

Perform 3 rounds of the following:

You have 3:30 to complete:

• 250m/200m Row
• 15 Deadlifts @ 95/55 (whatever weight you choose to use, use for all lifts)
• 10 Hang Power Cleans @ 95/55
• 5 Front Squats @ 95/55
• AMRAP of Push Ups in remaining time

REST at least 3:30 (you need to wait until your rower is available again anyway)

PART B>

• Tabata Sit Ups – 8 rounds of 20 seconds of SIT UPS with 10 seconds REST in between each round

 

Day 34: Tuesday, October 23

PREPARATION:

• Run 1 lap
• 10 Goblet Squats
• with an empty barbell:

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

STRENGTH:

Using 90% of your new Max:

• 1 set of 8 reps of Cleans @ 50%
• 1 set of 6 reps @ 60%
• 1 set of 5 reps@ 75%  
• 1 set of 5 reps @ 80% 
• 1 set of 5+ reps @ 85%

Met-Con WOD:

Bring a sweater or whatever you need to run outside at the start and end of the Workout

Since it is October 23rd and “Murph” is just a few weeks away:

• 800m Run to start (St. Mary’s Loop) or Row 800m

and then:

• 23 Double Unders
• 23 Push Ups
• 23 Sit Ups
• 23 Power Cleans @ 75/45
• 23 Pull Ups
• 23 Power Snatch @ 65/35
• 23 Air Squats
• 23 Push Press @ 75/45
• 23 Hollow Rocks
• 23 SDHP (Sumo Deadlift High Pull) with KB
• 23 KB Swings
• 23 Burpees

and finish with:

• 400m Run or Row (whatever you didn’t do first round)

 

Day 33: Monday, October 22

Monday Memory

PREPARATION:

• 20 Sit Ups + 15 Air Squats + 10 Push Ups + 5 Burpees
• 10 Kneeling KB Arnold Press

STRENGTH:

Almost everyone has a new Max from last week, so…

• today we are starting Cycle 2 of the Wendler 5/3/1 program:)

Bench Press as follows using 90% of your new Max:

• 1 set of 8 reps @ 50%
• 1 set of 8 reps of Pendlay Rows
• 1 set of 6 reps @ 60%
• 1 set of 6 reps of Pendlay Rows
• 1 set of 5 reps @ 75%
• 1 set of 5 reps of Pendlay Rows
• 1 set of 5 reps @ 80%
• 1 set of 5 reps of Pendlay Rows
• 1 set of 5+ reps @ 85%
• 1 set of 5 reps of Pendlay Rows

Met-Con WOD:

• WE will work in teams of 5 to complete the task; one partner working at a time.
• Every person will do 11 reps in a row, and then the next person will go, and so forth until the 55 are done
• WE will perform 5 rounds of this to give everyone a sense of what the actual workout feels like

 

• 55 Deadlifts @ 135/75
• 55 Wall Balls
• 55 Calories on the Rower
• 55 Push Press @ 75/55

Day 32: Friday, October 20

https://journal.crossfit.com/article/points-of-performance-deadlift

PREPARATION:

• 10 Good Mornings
• 10 Pendlay Rows
• 10 Barbell Groovers
• 5 Inchworms

STRENGTH:

Today, you will try to establish a Deadlift Max

• 1 set of 8 reps @ 50% of your Real Max
• 1 set of 6 reps @ 60%
• 1 set of 4 reps @ 70%
• 1 set of 3 reps @ 75%
• 1 set of 2 reps @ 80%
• 1 set of 1 rep @ 85%
• 1 set of 1 rep @ 90%
• 1 set of 1 reps @ 95%
• 1 set of 1 rep @ heavier

Met-Con WOD:

• 30 Thrusters 45/35 
• 30 Jumping Pull Ups
• RUN to Ball Diamond Shack and back
• 20 Thrusters 65/40 lbs
• 20 Bent Over Barbell Rows 65/40 
• RUN to Ball Diamond Shack and back
• 15 Thrusters 75/45 
• 15 Pull Ups
• RUN to Ball Diamond Shack and back
• 10 Thrusters 85/50 
• 10 Chest to Bar Pull Ups
• RUN to Ball Diamond Shack and back
• 5 Thrusters 95/55
• 5 Strict Pull Ups
• RUN to the Boat Launch and back (yes, the Boat Launch)

 

Day 31: Thursday, October 18

PREPARATION:

• 10 Push Ups
• 10 Seated DB Press
• 10 Push Ups on DBs
• 10 Sit Ups with DB overhead

STRENGTH:

Today, you will try to establish a Push Press Max

• 1 set of 8 reps @ 50% of your Real Max
• 1 set of 6 reps @ 60%
• 1 set of 4 reps @ 70%
• 1 set of 3 reps @ 75%
• 1 set of 2 reps @ 80%
• 1 set of 1 rep @ 85%
• 1 set of 1 rep @ 90%
• 1 set of 1 reps @ 95%
• 1 set of 1 rep @ heavier

Met-Con WOD:

PART A> Alternate with a partner (as in, “You do 10 DL, your partner does 10 DL; you do 10 HPC, they do 10 PCL; you do 10 PP, they do 10 PP; and then on to the 8 reps)

10-8-6-4-2 of the following for time:

• Deadlift@ 65% of your Push Press max
• Hang Power Clean @ ^
• Push Press @ ^

REST 3:00

PART B>

AMRAP for 8:00 of:

• 3 Pull Ups
• 3 Sit Ups
• 3 Box Jumps

add 1 rep to each round (so, 4,4,4 then 5,5,5 ,…)

REST 3:00

PART C>

• run 3 stairs hard/walk down in between

Day 30: Wednesday, October 17

PREPARATION:

• 10 Goblet Squats
• 10 Front Squats with bar
• 10 Strict Press with bar
• 10 Thrusters with bar

STRENGTH:

Today, we ware doing a new TOTAL – you will do the following lifts separately, and then add the totals together.

• 1 rep Max Front Squat +  1 rep Max Strict Press + 1 rep Max Thruster

• at the end of the 45 minutes you add together your three lifts
• you will then divide your TOTAL by your Bodyweight

so:

Front Squat Max + Strict Press Max + Thruster Max divided by Bodyweight

so, example: Suzie’s Front Squat = 125; Strict Press = 65; Thruster = 85 

125+65+85= 275 TOTAL

Suzie weighs 135, so 275 divided by 135 = 2.04

Her score is 2.04

 

Met-Con WOD:

Complete for time, as fast as possible:

• 30 Calorie Row
• 27 Sit Ups
• 24 Push Ups
• 21 KB Swings
• 18 Wall Balls
• 15 Box Jumps
• 12 Burpees