Warmup:  400 M Run, Mashing/Mobility

Band assist pullups, lighter wall balls, DU practice 

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6 Minute AMRAP*  

500 Meter Row

10 Chest 2 Bar Pull Ups

15 Wall Ball 20/14

30 Double Unders


Rest 3 Minutes

9 Minute AMRAP*

500 Meter Row

10 Chest 2 Bar Pull Ups

15 Wall Ball 20/14

30 Double Unders



*Continue through the movements and start back at the top if you reach the bottom in the time allowed.

Those of you that are participating in the Olympic Lifting competition on Nov. 16th, we need entry fee checks ($30) from you...made out to Joshua Saavedra.  Registration/Weigh-in/Warmup starts at 8 and the event starts at 10 AM.  There will be side events for spectators also.  
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Don't forget to wear a costume tomorrow...it's Halloween!!!
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Warmup:  Line/Agility Drills, Squat and shoulder prep
3 X 10  Good Mornings or back extensions
3 X 15  Any ab movements
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Strength:
Back Squat 1 x 4 @ 75%, 1 x 4 @ 80%, 1 x 4 @ 80%, 1 x 4 @ 80%

Front Squat 1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 70%
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WOD:

10 Rounds of the following couplet - EMOM with 1 min rest

10 Box Jumps 24/20
10 Pefectly Vertical Kettlebell Swings 70/53

Off day tomorrow...as usual though I will be there in the morning.  This time a bit earlier...6 AM to 9 AM.  

Warmup: 800 M Run,  Squat/Overhead Prep *

- Handstand holds
- Do the movements you'll be doing in the barbell complex with light        weight (watch the video above for a demo of the sequence.)
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Strength/Olympic Lifting: Clocks starts at 15 after the hour.  In 15 Mins find 1 Rep Maximal Effort for the following “barbell complex.”

1 Power Clean + 1 Hang Squat Clean + 1 Thruster
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WOD: 10 Minute Ladder - Clock starts at 25 before the hour

3 Clean and Jerk 115/75

3 Chest Slapping Push Ups

6 Clean and Jerk

6 Chest Slapping Push Ups

9 Clean and Jerk

9 Chest Slapping Push Ups

12 ..................

Many of you can likely already tell how much stronger your squats are getting.  I'm also well aware how hard this strength cycle is.  Those newer athletes...keep doing what your doing with the 5 X 5 and add 5 to 10 pounds to what you did last week.  As I've told a number of you that are using your percentages, if all the squats are getting to you...don't hesitate to back squat only on Mondays and Front Squat only on Thursdays.  
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Warmup:  500 M Row, Squat Prep...(if you're a newer athlete...don't be afraid to ask us to show you again, things that you can do to prepare.)

*As always...mulitple warmup sets before getting into your percentages...start with a barbell.  Get comfortable in the bottom of the squat.

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Back Squats:  1 x 6 @ 70%, 1 x 6 @ 80%, 1 x 3 @ 90%, 1 x 2 @ 95%

Front Squats: 1 x 5 @ 65%, 1 x 4 @ 75%, 1 x 4 @ 80%. 1 x 4 @ 80%
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WOD:  In 12 Minutes
Row 2000 Meters ...with whatever time left...

Max Reps Deadlifts 275/185 
Scaled Load A - 225/135  
Scaled Load B - 185/105

score = number of Deadlifts

Class times as usual for Saturday: 8, 9 and 10 AM

Warmup: 500 M Row or 400 M Run, any mobility/mashing you need

5 minutes of jumprope practice
3 X 10 Back extensions
3 X 15 of ab work of your choice
(The above may be done after the wod if you choose.)
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WOD: 7 Rounds for time (20 min Cap !)
7 Burpees
7 Russian KB Swings 53/35 
7 Box Jumps 24/20

Warmup:  Line/Agility Drills, Squat and Overhead Mobility
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WOD #1: 10 Minute AMRAP   Starts @ 0:00

250 Meter Row
5 Squat Clean and Jerk 135/95

rest 10 minutes then @ 20:00 on the clock...

WOD #2: 10 Minute AMRAP

250 Meter Row
5 Squat Snatch 95/65* 
*Power Snatch into OH Squat is fine

Warmup:  Run 400, Mobility/mashing 
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Back Squat:  1 x 6 @ 65%, 1 x 8 @ 75%, 1 x 8 @ 80%, 1 x 8 @ 80%

Front Squat:  1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 70%
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WOD:  12 Minute AMRAP

100 Wall Ball 20/14*

Max Front Squats 95/65

score = Front Squats


This one is very simple...finish the 100 Wall Balls and then knock out as many front squats as you can in the remaining time.

*If you're up to it...I'll give you an option tomorrow.  Fifty 2-for-1's will equal 100 regular Wall Ball shots.  Pick your poison.  No switching once you've started...so choose wisely.

Otherwise...regular wall balls it is.

Off day tomorrow but as usual...OPEN GYM time in the morning from 8 to 10 AM.  If Cory is going to be there in the afternoon/evening...he'll post later in the day.

“Airforce WOD” - 30 Minute CAP!!!!!

For Time:

20 Thrusters @95/65

20 Sumo Deadlift High Pulls @95/65

20 Push Jerks @95/65

20 Overhead Squats @95/65

20 Front Squats @95/65

***Begin with 4 burpees and every minute on the minute, pur the bar down and do 4 burpees until all reps and exercises are completed***


You goal of course is to get it done with the fewest # of burpees that you can do.