10/16
Front Squat 10×2 at 70% 1RM
Band Deadlift 8×1 at 50% 1RM
Then:
21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Handstand Push-up
Buyout
Strict one arm kettlebell press
3×10 each arm
100 Banded Good Morning
10/15
Every 1 min for 10 mins do: 2 Power Snatches, 70% 1RM 2 Overhead Squats, 70% 1RM 1 Squat Snatch, 70% 1RM Then: Every 1 min for 20 mins do: 5 Deadlifts, 135/95 lbs 3 Power Cleans, 135/95 lbs 3 Shoulder-to-Overheads, 135/95 lbs 10 Burpees Perform bar complex on even minutes and burpees on odd…
Details10/14
Find your Bench Press With Band 1 Rep Max
Then:
For time:
100 Double Unders
75 Wall Balls, 20/14 lbs
50 Pull-ups
25 Overhead Squats, 75/45 lbs
10 Deadlifts, 225/185 lbs
5 Muscle-ups
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Deficit Barbell Rows
4 x maximum reps
Band Pull apart lying on bench – 3×20
10/11-wod
Max effort Banded Box Squat
Then:
Complete as many rounds as possible in 15 mins of:
5 Handstand Push-ups
10 Wall Balls, 20/14 lbs
15 Burpees
30 Double Unders
10/12
Fran
21-15-9 time of:
Thruster, 95/65 lbs
Pull-ups
Thruster, 95/65 lbs
Pull-ups
10/10
Banded Kettlebell Swing
10-10-10-10-10-10-10-10-10-10
Then:
Helen
3 rounds for time of:
Run 400 m
21 Kettlebell Swings 24/16kg
12 Pull-ups
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Planks against maximum band tension
3 x 1 minute
10/8
Squat Snatch : 1 Rep Max
Every Minute on the Minute for 20 Minutes
On Even Minutes perform 10 Deadlifts, 225/185 lbs
On Odd Minutes perform 10 Burpee (double push-up)s
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3×20 Hollow Body Rocks
10/7
Front Squat 10×2 at 70% 1RM
Band Deadlift 6×1 at 50% 1RM
Rest 30 secs between sets.
Then:
3 rounds for time of:
50 Double Unders
20 Banded Kettlebell Swings, 32/24 kg
20 Dimmel Deadlifts, 185/135 lbs