10.26.2020 – 10.31.2020

Monday: 10.26.2020

4 Rounds of each in 10 minutes or less
8-10 Barbell strict press
6-10 Strict pull ups

Compare to 10.19.2020. This is the same amount of sets and reps as last week.  So the goal here is to increase the weight if you maxed out the rep range last week.

Then,

For time
40 Push up
50 Kettlebell swing 55/35#
600m Run
50 Sit up
40 Shoulder to overhead 95/65# (this should be light/very light)


Tuesday: 10.27.2020

On a running clock

At 0:00, 8 minute amrap of
800m Run or 2000/1600m air bike
Max double unders with remaining time
Score is total double unders

Rest for 4 minutes, then

At 12:00, 8 minute amrap of
5 Burpees to plate
10 Plate ground to overhead
5 Toes to bar


Wednesday: 10.28.2020

4 Sets of 8-10 Front squats
Compare to 10.21.2020.  This is the same amount of sets and reps as last week.  So the goal here is to increase the weight if you maxed out the rep range last week.

Then,

21-15-9 reps for time
Cals on bike or rower
Wall ball shots 20/14#

This is meant to be fast and rough on your legs.  Do not be afraid to use a lighter weight on the wall balls.

 


Thursday: 10.29.2020

4 Rounds, not for time, of
3x Bench press
Rest aprox 1 minute
Pistol practice
Rest aprox 1 minute

Then,

6 Minute amrap of
10x Pull up
10x Box jump
10x Kettlebell swing 55/35#

 


Friday: 10.30.2020

2x TnG Power clean
In 10 minutes or less, build to a heavy double.  This weight may be no less than the final barbell in the metcon.

Then,

11 Minute amrap of
20x Box jump overs 24/20″
20x Hand release push ups
20x Power cleans 95/65#

20x Box jump overs
20x Hand release push ups
15x Power cleans 135/85#

20x Box jump overs
20x Hand release push ups
10x Power cleans 155/105#

20x Box jump overs
20x Hand release push ups
Max cleans 185/125#

 


Saturday: 10.31.2020

“The revenge of Jason Voorhees”
From 0:00-2:59

400 m run
Starting at 3:00, on the minute up to 12:00:
3-4-5-6-7-8-9-10-11-12 reps of:
Kettlebell swing at 55/35#
Burpee

Throughout this workout/chase the athlete will be pursued by a slow and deliberate Jason Voorhees (played by the timer). Jason will move at a predictable pace and it’s the athletes’ job to outlast him. We’ll begin with a run that the athlete has 3 minutes to complete.   After that, the workout changes pace and becomes a “death-by” workout (one minute for each of the 12 “Friday the 13th” movies). Each minute, the athlete must fight off Jason (perform a kettlebell swing) and trip/get back up (perform a burpee). The rep count of each movement coincides with minute of the “death-by.” For example, in minute 3 the athletes must perform 3 reps of each movement. In minute 5, athletes must perform 5 reps of each movement. If you find that you can’t finish the reps within the minute, that means you have been caught by Jason. If you make it all the way through round 12, you have survived. Your score does not include the run.

Then, time permitting

Front squat
Every 2 minutes, on the minute
5 sets of 5 reps

Compare to 10.31.18

 

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