November 3, 2019

M-1: Ring Muscle Up/Handstand Walk

5 Sets:
Option A:
50% of max ring muscle ups
50' HSW
Rest As Needed

Option B:
60% of max Strict Pull Up + 5-8 Ring Dip
20 Shoulder Taps (Wall Facing)
Rest As Needed

Option C:
10 Banded Strict Pull Up (Close Grip/elbows in) + 5-8 Be...

November 2, 2019

M-1: Bulgarian Split Squat

8-8-8, 2X8
Build to a heavy but technically sound set of 8 on each side, then perform two more sets at that same weight.

*Hold KB/DB in Farmers carry position

M-2: Row/Push Press/sit-up/Russian KB Swing

3 Rounds For Time:

Option A:
40 Calo...

November 1, 2019

For Time:

RX:
30 Box Jump (24"/20")
15 Clean and Jerk (95/65)
30 Box Jump 
15 Clean and Jerk (135/ 85)
30 Box Jump 
10 Clean and Jerk (185/115)
30 Single Leg Squats
10 Clean and Jerk (225/145)
30 Single Leg Squats
5 Clean and Jerk (275/175)
30 Single Leg Squats
5 Clean...

October 31, 2019

M-1: Strict Press

Establish 1RM
Then, 2 X 5 @70-75% of todays 1RM

*20 Min Time Cap

M-2: Squat Clean/burpee/Double Under

PARTNER WORKOUT
Amrap 15 ("you go I go")

Option A:
20 Double Under
5 Bar Facing Burpee
3 Power Clean (115/75)

Option B:
20 Double Under
5 Bar Fac...

October 30, 2019

M-1: Deadlift

Establish 1RM

*Take time between lifts, don't rush this
*Warm up sets of 3 until they hit 75% of previous 1 RM
*Conventional Deadlift Preferred.

M-2: 3 RFT:

Option A:

20 Front Rack Lunge (95/65)

20 T2B

Option B:

20 Front Rack Lunge (75/55)

20 Knee Raise

Option...

October 29, 2019

M-1: Back Squat

*Establish 1RM

20 Min Cap

*Take time between lifts, don't rush this
*Warm up sets of 3 until they hit 75% of previous 1 RM.

M-2: Row/AirSquat

For Time:

Option A:
2000m Row
100 Air Squat
2000m Row

Option B/C:
1500m Row
50 Air Squat
1500m Row


*Gear...

October 28, 2019

M-1:

5 Sets:
100' Farmers Carry AHAP
Max set of Strict Pull Up @RPE 7-8

*Scale to banded strict pull up (w/ challenging band) or Ring Rows

*Don't go to complete failure on strict pull ups! Should have about 2-3 good reps left in the tank

M-2: Bike/Box Jump/Power Snatch
...

October 27, 2019

M-1: Strict HSPU

For Quality:
15-12-9
Strict HSPU
*100' Farmer Carry B/t each set AHAP

*Give them 15 min to do this

M-2: Bench/Bike (Partner Workout)

For Time:

Option A:
100 Calorie Bike
100 Bench Press (135/95)
100 Calorie Bike

Option B:
100 Calorie Bike
100 Bench...

October 26, 2019

M-1: Back Squat/Front Squat

Every 3:00 X 7
2 Front Squat
4 Back Squat

*Weight is at 75% of your 3RM Back Squat

M-2: DB Snatch/DB Power Clean/ Rope Climb

2 RFT:

Option A:
30 Alternating DB Snatch (50/35)
2 Rope Climb
20 DB Power Clean
2 Rope Climb

Option B:
30 Alter...

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Fargo, ND 58104
701.356.3031
ashley@crossfitfargo.com
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