7 Round 3min on/1min Rest
10 HSPU
31 KB swings 53/35
10 Back Squats 135/95
31 Push-ups
10 Deadlift 135/95
31 Air squats
Block Strength
Every 2 minutes, for 12 minutes (6 sets):
Snatch Balance + Hang Snatch + Snatch + Overhead Squat
Build over the course of the six sets. Try to exceed last week’s loads.
4 Hang power snatch 95/65
4 Walking lunges /Front rack 95/65 (adv overhead)
4 Front squats 95/65
4 Reverse walking lunges/Front rack 95/65 (adv overhead)
*every 2min complete 4 lateral bar hop burpees*
Skill: Good mourning 5/5/5/5/5
Block Strength/Recovery day
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Row: 4k
Pumpkin Zucchini Bread
I found this recipe on one of my favorite healthy cooking sites www.ambitiouskitchen.com and tried it recently. I made muffins instead of the bread and they turned out amazing! I also used ½ the amount of honey that was called for to minimize the sugar content even more. This is a great snack or treat for fall! Seriously. Try it!
Makes 12 muffins or 12 slices of bread
Ingredients
Instructions
Nutrition Facts (1 muffin/ 1 slice of bread): 153 calories, 4.5g fat, 26g carbohydrates, 13g sugar (less if you cut back on the honey), 3g protein, 2.3g fiber
Recipe from www.ambitiouskitchen.com
17 Push press 105/70
34 Double-unders (100 singles)
17 SDLHP 105/70
400m Run w/med ball
Block Strength
Every 2 minutes, for 20 minutes (10 sets):
Jerk
*Sets 1-2 – 3 reps @ 60%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 1 rep @ 90-95%
*Sets 9-10 – 1 rep @ 101-105%
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 70%
Odd Rounds: Strict pull-ups
Even Rounds: Toes 2 Bar
12 Box jump overs 24/20
18 Sit-ups
Core Tabata: Hollow rocks/Plank-ups/R-twists
Block Strength
Front Squat
*Set 1 – 3 reps @ 85-90%
*Set 2 – 2 reps @ 90-95%
*Set 3 – 1 rep @ 95-102%
*Set 4 – 3 reps @ 90-95%
*Set 5 – 2 reps @ 95-102%
*Set 6 – 1 rep @ 105+%
Rest 2 minutes between sets
Work from the 1-RM established before September 22, even if you hit a new PR last week.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean x 1 rep
*Sets 1-2 – 70-75%
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
*Sets 9-10 – 90-95%
5 Wall ball shots
1 Clean and jerk
Run 100m
*ascending weight on clean and jerks*
Block Strength
Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Sets 1-2 – 65-75%
*Sets 3-4 – 80-85%
*Sets 5-6 – 85-90%
*Sets 7-8 – 90-95%
*Sets 9-10 – 95-105%
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%
5 rounds for time of:
15′ Rope climb, 3 ascents (scale: 15 jumping pull-ups)
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
Bacon & Veggie Sautee
Ingredients:
Makes 4 servings
4 Strips of bacon (cut into bite sized pieces)
2 Zucchini squash (quartered)
1/2 onion (sliced or chopped)
1 1/2 C mushrooms (sliced)
2 cloves garlic
pepper to taste
Sriracha to taste
Instructions:
Heat pan over medium heat and cook bacon partially. Add garlic and onion cooking for 3-5 more minutes. Add mushrooms, zucchini, pepper and sriracha and cook for another 5 minutes or until veggies are tender. Serve and Enjoy!
Nutrition facts per serving (1/4 of recipe): 90 calories, 3.6g fat, 10g carbohydrates, 7g protein.
7min AMRAP
Wall ball shots 20/14
Row for calories
DB snatches
Sled push
-Rest 2min-
7min to complete
2 Rounds
10 Worm cleans
10 Worm squats
-Rest 2min
7min AMRAP
Wall ball shots
Row for calories
DB snatches
Sled push
Block Strength
Every 2 minutes, for 10 minutes (5 sets):
Snatch Balance + Hang Snatch + Snatch + Overhead Squat
Build over the course of the five sets.
Every 2 minutes, for 20 minutes (8 sets):
Front Squat + Jerk
*Sets 1-2 – 70-75%
*Sets 3-4 – 80-85%
*Sets 5-6 – 90-95%
*Sets 7-8 – 95%
*Sets 9-10 – 101+%
Front squat 165/105
*After every front squat complete 3 HSPU (adv deficit)*
Scale: 5 seated KB press
Skill: 12min emom
Odd min: 5 sdlhp/15 r-twists
Even min: 30 double-unders
Block Strength
Repeat missed day or Recovery
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with
Row: 6k
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