The Script: Week of Halloween! 103017-110317

The Script: Monday 103017

The Warm Up: 

Redwing Run

And Then, 3 Rounds

8 Plate Ground to Overhead + Lunge Right + Lunge Left

12 Straight Leg Sit Ups

16 Air Squats

Taco Corner Run

 

The Conditioning: For Time

5-4-3-2-1

Back Squat + Lunge Right + Lunge Left (135#/95#)

Run (400, Redwing, Pinball, Taco, Down and Back to Finish)

 

The Strength: Deadlift 2 RM 

 

 

The Script: Tuesday 103117

The Warm Up:

Redwing

4 Rounds

5/3 Strict Pull Ups

1 Wall Climb

30 Double Under 

5 Burpees 

 

The Stability: Tabata Midline 

 

The Conditioning: For Time 

50 Double Unders 

50 Sit Ups

25 Handstand Push Ups (50 Push Ups)

25 Pull Ups

40 Double Under

40 Sit Ups

15 HSPU

15 Pull Ups

30 Double Under 

30 Sit Ups

5 HSPU

5 Pull Ups 

 

 

The Script: Wednesday 110117

The Warm Up: 

500m Row

2x

30 Air Squats 

20 Push Ups

10 V-Ups

 

The Stamina: 500m Row + 30 Burpees

 

The Conditioning: 20:00 EMOM

20 Wall Balls

20 Russian Twists 

 

 

The Script: Thursday 110217

The Warm Up: 

Redwing Run

Then, 3 Rounds

10 Db Hng Clean & Press

20 Double Unders 

Then, Redwing Run

 

The Conditioning: 25:00 AMRAP

5 Shoulder to Overhead (155#/105#)

Overhead Carry Down

5 Shoulder to Overhead

Overhead Carry Back

5 Hang Power Cleans

Front Rack Carry Down

5 Hang Power Cleans 

Front Rack Carry Back

800m Run

 

 

The Script: Friday 110317

The Warm Up: TBD

 

The Strength: Front Squat 5RM

 

The Conditioning: 3 RFT (10:00 Cap)

18 Kb Swings (53#/35#)

12 Pull Ups

6 Tall Box Jumps

Taco Corner Run