314 Week of 11/04
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MondayTuesdayWednesdayThursdayFridaySaturday
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11/411/511/611/711/811/9
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WarmupWarmupWarmupWarmupWarmupWarmup
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500m Row500m Row500m Row500m RowSpealler WarmupSpealler Warmup
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w/Empty Barbell50' Bear Crawl10 Bird Dogs/SideActive Spiderman Stretch3 Rounds3 Rounds
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3 Rounds50' Duck Walk10 Flutter Kicks/SideT-Glutes5-10 Pullups5-10 Pullups
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8 Good Mornings50' Crab Walk10 Air SquatsChild to Cobra5-10 Pushups5-10 Pushups
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8 Back Squats50' Bunny Hop10 S2S Lunges/SideCat/Cow10 Hip Extensions on GHD10 Hip Extensions on GHD
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8 Behind the Neck Push Press50 Double Unders20 Banded X-WalksActive Pigeon Stretch10 Situps10 Situps
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8 OHS30s Handstand Hold10 Banded Pull Throughs2 Rounds10 Air Squats10 Air Squats
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Then, 5 Good Mornings
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Catalyst WarmupEndurance WorkoutStrength5 Back SquatsWorkout
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1000-900-800-700-600-500-400-300-200-100
Split Jerk5 Stiff-Legged DeadliftsWorkout
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StrengthMeter Row5-5-3-3-1-15 Front SquatsOpen Workout 20.5
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Overhead Squat15 Burpee Box Jumps 24/20
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1 x 10 with empty bar*40 minute capPartner WorkoutStrengthOR
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1 x 5 @ 50%**Scale reps as needed.20 Minute AMRAPDeadlift
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1 x 5 @ 60%50 Wall Balls 20/145x5 @ 70%Workout
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4x5 @ 75%Cashout40 Pushups- 90s rest between sets10.15.2018 | MONSTER MASH
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ROMWOD30 KBS 70/53AMRAP 11 minutes of:
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Workout-- Try the 7 day free trial20 Box Jumps 30/24Workout30 Double-unders
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2 Rounds10 Strict Ring Dips5 Rounds7 Toes-to-bar
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7 Squat Snatch 95/6550 Double Unders7 Dumbbell Squats, 50's/35's
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7 Pullups30 Knee Raises7 Dumbbell Push Press, 50's/35's
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30 Situps10 Power Cleans 135/85
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2 Rounds15-12-9 reps for time of:
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5 Squat Snatch 115/80Deadlift, 315/205
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5 C2B PullupsRing Muscle-ups
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30 Situps
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2 Rounds2 Rounds for time of:
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3 Squat Snatch 135/9525 Back Squats, 135/95
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3 Bar MU25 Burpees, bar-facing
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30 Situps
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*Rest 5 Minutes Between Workouts
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