EMOM20:
a) 10 deadlift (100 / 70 / ~50%)
b) 5+5 step back lunge (1-2 weights anywhere)

Warm Up
2 sets
2 min bike,row, ab, run
8-10 Half Kneeling Thoracic Rotation w/Lift Off (each side)
10 Prone PVC Lift Offs w/2 Sec Hold + Snatch Grip
5 90/90 Hip Switch w/Heel Lift (R/L)
then warm up sets for squat 3x3-5 reps, start with barbell and build to starting weight

Strenght
Pause Back Squat 2-2-2-1-1reps @65%+ of 1rm (1-2 sec lowering down, 1-2 sec pause and up)
building to todays heavy 1 rep set. rest 2-3 min bwn sets.

Metcon
Emom 16
odd : 2-3 snatches (power or squat) @60-80% of 1rm snatch
even : ab,row,bike,run x 30 sec mod/fast pace or 45 sec easy pace

Every 45 secs x 15 sets

1 Pause Power Jerk,
@ 70-75% of 1RM

With a 2 sec pause in the receiving position.

4-5sets:

10 barbell row
10+10 seated press
10+10 reverse lunge
40+40m s.a farmer carry

A. EMOM 12 (gymnastics)
8-15 Pullups
12-20 Pistols
8-15 Toes to bar
8-15 Handstand Pushups

Rest 3min

B. EMOM 12 (strength, heavy weights)
8-12 DB Snatches
8-12 Weighted Box Step-Ups
12-15 KB Swings
12-15 Goblet Squats

Rest 3min

C. EMOM 12 (Cardio) 45-15
Double Unders
Shuttle Runs
Calories

8 ground-to-overheads (30/42,5 kg)
10 bar-facing burpees

Scaled WOD
5 rounds for time:
5 hang power snatches
8 bar-facing burpees

For 4 cycles:
AMRAP in 3 mins of:
10 Push-ups
10 Alternating Dumbbell Hang Snatches, 22.5/15 kg
10/7 Row Calories

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

6rounds:

30s On / 30s Off
1) shuttle run
2) sit up
3) echo
4) plank

Halloween Partner Competition 🎃

Time Schedule;
9am check in.
Warm up
9:30-10:30 - Event 1 (Heat one laddies then Males)
10:40-11:20 - Event 2 (Laddies Clean ladder/ Men’s)
11:30-12:00 - Event 3 ( Final Elimination All in one heat)

Event 1 :
6x2 Minute intervals (3 each per pair YGIG)

20/15 cal Row + 6 burpee over the rower + Max DB Snatches 22.5/15kg. Score is total snatches.

Event 2:
Clean Ladder; 30 secs to lift bar in each window with partner 10 seconds transition & advance to the next barbell. 9 barbells on the platform.

1. 50/30kg
2. 60/40kg
3. 70/ 45kg
4. 80/50kg
5. 90/55kg
6. 100/60kg
7. 105kg/65kg
8. 110kg/ 72.5kg
9. 115kg/ 75kg

Scored as points, 1-9 goes up in points so if you lift Bar 7 & 8 (70pts + 80pts = 150pts)
If more than one team clears the ladder we will have a lift off at the end! 🏋🏻🏋️‍♂️

Event 3: Big Chipper (TBA Saturday)

3x 6-8

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