Friday 10/27/2023

WOD
"Pablo Picasso"
3 Rounds For Time:
10 Deadlift 225#/155#
5 Bar Muscle Ups

-rest 2:00-

2 Rounds
20 Hang Power Clean 135#/95#
10 Chest to Bar Pull Ups

-rest 2:00-

60 Shoulder to Overhead 95#/65#
30 Pull Ups

Accessory Work
Optional accessory, pending workout times
3 Sets
10 Seated Banded Lat Pull Downs
14 Single Hand Elevated Push Ups (one hand up on 45lb plate) (7 each arm)
6 Alternating Tall Box Jump + Small Box Jump (line up boxes in a line and jump up and over, moving forward)

Thursday 10/26/2023

Strength
Shoulder Press:
- Establish a 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of that 6 RM.

WOD
"Rembrandt"
Team of 3 For Time:
5 Sets (each/1:2)
12/10 Calorie Air Bike
10 Handstand Push Ups
75ft Bodyweight Lunge

Wednesday 10/25/2023

Strength
Back Squat:
- Establish an 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of the original 6RM.

WOD
"Vincent van Gogh"
For Time:
800m Run

-at 8:00-

30/24 Calorie Row
30 Single Arm Alternating Devil Press 50#/35#
30/24 Calorie Row

-at 16:00-
800m Run

Tuesday 10/24/2023

WOD
"Michelangelo”
10 min AMRAP
20 GHD Sit Ups (Scale is V-Ups)
20 Box Jump 24"/20"
20 Kettlebell Swings 55#/35#

-rest 5:00-

5 min AMRAP
10 GHD Sit Ups (Scale is V-Ups)
10 Box Jump 24"/20"
10 Kettlebell Swings 55#/35#

Skills and Drills
Double-Unders: Week 5 Day 1

Stringing Double-Unders
You’re now ready to start stringing double-unders! Start small, with a goal of just two unbroken. Think about landing and quickly rebounding into your next jump. Having minimal time on the floor is key.

Once you’ve mastered two reps, shoot for 3, then 4, then 5…keep going!

Goal Workout:
- Max reps of unbroken double-unders.
- Track your best score of the day.
- Then, set a goal to beat your last number the next time you practice.

Advanced: max unbroken cross-overs
How to score crossovers: https://bit.ly/48CR1MB