Halloween Week Programming
Hey y’all!
First! Tonight is the end of the CFSV Hoody order, so if you wanted one, but didn’t order, you have literally 5 hours or you’re OUT!
Go here: https://www.customink.com/g/zaq0-00c1-v4hu
There will be no yoga classes for the next two weeks, returning on Wednesday, November 16th.
This week’s programming:
Monday
STR: Warm up the movements
WOD: The Great Pumpkin
AMRAP 20
31 Pumpkin swings (kettle bell 1.5/1)
13 Deadman Deadlifts (115/85)
13 Hang cleans (115/85)
13 Frankenstein Front Squats ( 115/85)
13 Spooky Shoulder to Overhead (115/85)
Tuesday
STR: Complexes
1) 3 x (Clean Lift Off + Clean Pull + Power Clean + Squat Clean) 50% or 1RM
**Use the clean lift off (Think Deadlift) to improve your ability to create tension and initiate your lift with good balance. The pull, power clean and clean that follows should have that same feeling off the floor. Reset between each rep of the complex.
2) 4 x (Clean Pull + Clean + Clean Pull + Clean) 75% of 1RM
**We have completed this complex before (day 1) so refer back to your notes and aim to improve your movement as the primary focus and build to slightly heavier loads secondarily.
WOD: 4 RFT
250M Row
10 Pull-ups
15 Air Squats (To Med Ball Target (Depth) against wall (Chest up) for proper form)
Wednesday
STR: Pull Up Vol Trng EMOM 12 Set Scale from last week and push for same number for every set
WOD: Tabata 45/15
1) Max Effort Lunges Steps
2) Max Effort Leg Lifts
3) Max Effort Push Ups
Do this Tabata for 4 complete rounds, score is total number of reps
Thursday
STR: Back Squat
Build to a single at 90% of 1RM
(Build up to a single at 90% 1RM to get some heavier load on you and improve top end leg strength.)
WOD: AMRAP 15 2-4-6-8-10-etc
add two reps each round
DB Snatch (50/35)
Box Jumps (24/20)
Friday
Unknown / Unknowable