Daily Archives: October 8, 2019

Day 25: Wednesday, October 9

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One size does not fit all!

PREPARATION:

  • 10 Goblet Squats
  • 10 Front Squats with bar
  • 10 Back Squats with bar
  • 10 Push Press with bar

STRENGTH:

Using your 90% Training Max:

  • 1 set of 8 reps of Squats @ 50% 
  • 1 set of 6 reps @ 60% 
  • 1 set of 5 reps @ 75% (extra warm-up set)
  • 1 set of 5 reps @ 85%
  • 1 set of 3 reps @ 90%
  • 1 set of 1 + reps @ 95%

Met-Con WOD:

PART A>

AMRAP, in 3 rounds, as follows:

ROUND 1: with 45 seconds of WORK with 15 seconds of REST

ROUND 2: with 40 seconds of WORK with 20 seconds of REST

ROUND 3: with 35 seconds of WORK with 25 seconds of REST

  • Push Press @ 65/45
  • Rowing or Bike or Ski Erg or Skipping
  • KB swings
  • Step-up taps to a Med Ball
  • Sit Ups

REST 1:00 between Rounds

PART B> NOT for time

Complete, in any order, 20 reps of:

  • Standing Bicep Barbell Curls 
  • Tricep Kickbacks
  • Ski Erg for calories
  • GHD Sit Ups
  • DB Rear Laterals
  • Front Raises with plates
  • Overhead Barbell Shrug
  • TRX strap Push Ups
  • Airdyne Bike for Calories

Day 24: Tuesday, October 8

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PREPARATION:

  • Run, Row, Ski or Bike for 3:00
  • 20 Air Squats
  • 15 Goblet Squats
  • 10 Single Arm Thrusters with KB

STRENGTH:

Using your 90% Training Max:

  • 1 set of 8 reps of Cleans @ 50% 
  • 1 set of 6 reps @ 60% 
  • 1 set of 5 reps @ 75% (extra warm-up set)
  • 1 set of 5 reps @ 85%
  • 1 set of 3 reps @ 90%
  • 1 set of 1 + reps @ 95%

Met-Con WOD:

PART A> PARTNER ACTION (in groups of 3)

  • only 1 person in group works at a time
  • you may only do 15 reps maximum when it is your turn
  • as usual, we will start at different stations to allow for efficiency

AMRAP in 24:00 of:

  • 75 Pull Ups (can be regular, jumping or rubber band)
  • 75 Goblet Squats
  • 75 Plate Sit Ups
  • 75 Deadlifts @ 95/55
  • 75 Calories on Rower/Ski/Bike

REST 3:00

PART B> ‘Playtime’

  • 3 Skin the Cat on the rings
  • 5 Handstand Walks or Holds
  • 10 Reverse Hypers 
  • collect 30 seconds of a GHD Sit Up horizontal hold
  • 3 Rope Climbs 
  • 50 Double Unders (or 10 solid attempts at getting a few)