Activation
2 Rounds
10 alt. supermans
10 v-ups
10 Leg ext
#
Dynamic warm-up
5 inch worms
10 lunges w/goodmormig
10 alt single legged DLs
5 inch worms
–
Warm-up
500m row **increasing pace every :30 sec
–
20 mountain climbers
20 jumping jacks
10 air squats
–
20 DUs
10 plate DLs @25/15
10 plate air squats
10 plate G2OH
–
20 DUs
10 burpees onto plate
10 plate thrusters
#
Mobility
Lying hip rotation hold :30 sec **each
Cobra stretch :15 sec /:05 sec rest x2 sets
Lunge w/elbow to floor :15-:20 sec **each
#
Strength
Snatch Grip DLs: build to a heavy double **straps allowed
(16-18 mins)
#
Conditioning
18 min clock
AMRAP 12
40 DUs
20 GHD sit-ups
20 Heavy WBs @30/20
+
6 mins to build to a 1 RM Hang Power Clean
–
55-59: 14 GHD sit-ups
–
60+:
3 Rounds
40 DUs
14 GHD sit-ups
20 WBs @20/14 to 9ft target
#
BE Complete
1. Bent over single side DB rows: 3 sets x18 reps **Each
2. Sorenson holds: accumulate 4 mins
3. 4-5 mins stretching upper body/OH positioning
4. 3-4 mins Vertical foam roller
Snatch grip dl 275
Conditioning 18 min clock
12 min amrap
40 du
20ghd
20 wb 30#
Remaining time
1rm hang power clean
3+60. 205#
Be complete done
60#db
Sorenson hold
2 sets 2:10. 1:50
Strength: 315lb
Conditioning:
3+70 225lb
Be complete: Done
October Challenge: Done