Tuesday, October 31st

A.

BARBELL CONDITIONING:

8 Minute EMOM:

3 Power Cleans + 3 Front Squats + 3 Push Jerks (135/95) (FB -155/105)

*COMPLEX NEEDS TO BE UNBROKEN! You should move fast enough through the complex to have a minimum of 30 seconds rest between sets.

B.

METCON:

4 Minute AMRAP:

15-12-9

Wallballs (20/14)

Chest to Bar Pull-ups

Max Calorie Row in Time Remaining

Rest 4 minutes

4 Minute AMRAP:

15-12-9

Wallballs (20/14)

Toes to Bar

Max Calorie Row in Time Remaining

Rest 4 minutes

4 Minute AMRAP:

15-12-9

Wallballs (20/14)

Pull-ups

Max Calorie Row in Time Remaining

*In today’s interval based conditioning piece, we are looking for a weight on the wall balls that every set will be unbroken without a doubt. On the gymnastic movements, we want our athletes to pick a movement that they could do unbroken when fresh, but one break within each set is allowed in order for them not to reach failure. Picking the right loading/movements on these two pieces will enable each individual to get the high intensity stimulus we are looking for.