• Daniel LaPointe

Monday, October 30


:30 Seconds Jumping Jacks Active Samson Walkouts Air Squats Active Spidermans Side Lunges Push-up to Down Dog Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats completed with empty barbell

Ring Muscle Ups (9 x Max Effort)

3 Rounds: 40% of Max Unbroken Muscle-ups 30% of Max Unbroken Muscle-ups 20% of Max Unbroken Muscle-ups *Rest as little as needed between unbroken sets and rest 2:00 between rounds.

3 Rounds: 20% of Max Unbroken Muscle-Ups 30% of Max Unbroken Muscle-Ups 40% of Max Unbroken Muscle-Ups *Rest as little as needed between unbroken sets and rest 2:00 between rounds.

Hopped Up (AMRAP - Reps)

Ascending Ladder for 7 Minutes: 3 Thrusters (95/65), 3 Barbell-Facing Burpees 6 Thrusters (95/65), 6 Barbell-Facing Burpees 9 Thrusters (95/65), 9 Barbell-Facing Burpees

Squat Snatch (7 x 2)

On the 1:30 x 7 Hang Squat Snatch + Squat Snatch Drop between repetitions. Building in weight.


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