Strength:
Deadlift
5-5-5
Metcon:
For Time:
150 KB Swings (each person chooses their weight)
*Every time you put the KB down, perform 15 Sit Ups
Monthly Archives: October 2018
Tabata WHAT??
10 rounds for Reps (30 total Tabatas):
Burpees
DB Front Squats (50/35 lb.)
DB Plank
San Francisco Crippler
Strength:
Work up to a Heavy 2RM Back Squat
then:
Metcon:
RED (RX):
For Time:
30 Back Squats (225/135 lb.)
1-mile Run
WHITE:
For Time:
30 Back Squats (155/105 lb.)
1-mile Run
BLUE:
3 Rounds for Time:
15 Back Squats
400-m Run
Final Chipper Monday
For Time:
10 Rope Climbs
30 Wallball Shots
30 Burpees to Jumping Pull-ups
60 DB Alt. Power Snatches (50/35 lb.)
30 Inverted Ring Rows
30 Wallball Sit Up + Throw
30-cal. Row
Freedom Friday
Last day to earn points towards the #OGTrickorTreat Grand Prize!
Yeti+Indulgences Massage = Awesomeness!!
RED (RX):
5 Rounds for Time:
In partners:
100-ft. Handstand Walk
50 Toes-to-Bars
WHITE:
5 Rounds for Time:
In partners:
10 Box Around-the-Worlds
50 Toes-to-Bars
BLUE:
5 Rounds for Time:
In partners:
10 Floor Around-the-Worlds
40 Wall-Lying Hands to Feet
5 Rounds for Time:
In partners:
10 Floor Around-the-Worlds
40 Wall-Lying Hands to Feet
*Break up movements between each other however you’d like.
*One person working at a time
Tutu Thursday!
Fight Gone Bad
3 Rounds for Reps:
1 min. Wall Balls
1 min. Sumo Deadlift High Pulls
1 min. Box Jumps
1 min. Push Presses
1 min. Rowing (calories)
Rest 1 minute
Men: 20-lb. ball to 10 ft., 75-lb. SDHP and Press, 20-in. box
Women: 14-lb. ball to 9 ft., 55-lb. SDHP and press, 20-in. box
Witch or Wizard Wednesday
30-20-10 for Time:
Deadlifts (225/155lb.)
Hang Power Cleans (185/135 lb.)
Shuttle Runs (20 m)
WHITE/BLUE: Scale Weight Accordingly
Tighty Tight Tuesday
3 Rounds for Reps:
AMRAP in 5 Minutes:
15 DB Front Squats
15 DB Bench Presses
AMRAP in 5 Minutes:
DB Woman-Makers
AMRAP in 5 Minutes:
DB Man-Makers
RED (RX): 50/35 lb.
WHITE: 40/25 lb.
BLUE: 30/20 lb.
Monster Mash Monday
It’s Monster Mash Monday – Dress Up in your scariest Halloween Costume! Join in on the Dress Up fun all week long!!!
RED (RX+):
For Time:
10 Wall Climbs
20 Strict Handstand Push-ups
30 Parallette Pass-Throughs
40 Pull-ups
50 Box Jump-overs (24/20 in.)
60 GHD Hip Extensions
70 Double-unders
WHITE (RX):
For Time:
10 Wall Climbs
20 Handstand Push-up
30 Parallette Pass-Throughs
40 Pull-ups
50 Box Jump-overs (24/20 in.)
60 Barbell Good Mornings
70 Double-unders
BLUE:
For Time:
20 Get down get-ups
20 Pike Push-up
30 Parallette Kick-Backs
40 Ring Rows
50 Box Step-overs
60 Banded Good Mornings
70 Single-unders
Thumbs Up Cause It’s The Weekend!!
Don’t forget about our Halloween dress up days NEXT WEEK!!
RED (RX):
For Time:
16 Shoulder-to-Overhead (185/135 lb.)
24 KB Swings (24/16 kg)
24 Wall Balls (20/14 lb.)
20 Shoulder-to-Overhead (155/115 lb.)
24 KB Swings (24/16 kg)
24 Wall Balls (20/14 lb.)
24 Shoulder-to-Overhead (135/95 lb.)
24 KB Swings (24/16 kg)
24 Wall Balls (20/14 lb.)
WHITE/BLUE:
For Time:
16 Shoulder-to-Overhead
20 KB Swings
20 Wall Balls
20 Shoulder-to-Overhead
20 KB Swings
20 Wall Balls
24 Shoulder-to-Overhead
20 KB Swings
20 Wall Balls
*Scale weight as needed
Ole Glory CrossFit 