HALLOWOD
31 minute AMRAP:
Buy-in: 800m run
31 Wallballs (20#/14#)
31 Box jumps (24″/20″)
31 Single arm devil press
31 Slam balls
31 Toes to bar
31 Push-ups
31 Calorie echo bike
Cash Out (at 31 minutes): 800m Run
One partner works work at a time, except for the runs, which should be completed together.
Accessory: 3 x 10 per arm bottom’s up KB press
7 minute AMRAP:
2*4*6*8*10 etc
Front rack lunges (per leg)
*30 double unders
Rest 2-3 minutes
7 minute AMRAP:
2*4*6*8*10 etc
Push press
*100m run
L1: 45/35
L2: 95/65
L3: 135/95
Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s
3 x 12 banded hamstring curls
18 minute AMRAP:
20/15 calorie echo bike
12 ring dips
6 squat cleans
L1: 45/35
L2: 135/95
L3: 175/115
4 x 500/400m row or ski
Rest 1:1
Score = slowest round
L1: 350/300m row or ski (if 500m time is > 2:30)
16 minute alt EMOM:
1: 2-way parking lot sled push sprint (light or no weight)
2: 6 back squats
3: 15 KB swings
4: 25 ft handstand walk
L1: 95/65; 35/25 (Y/B) – Wall-assisted handstands or wall walks
L2: 135/95; 70/50 (R/G) – Russian
L3: 185/125; 70/50 (R/G) – American
Week 6 of our snatch cycle. Athletes may choose to work on squat or power snatch during this cycle. The goal is to pick one and build strength/technique.
*Athlete’s choice to work on power or squat snatch.
Reset bar at the floor
Work your way up to a moderately heavy (not more that 90-93% of 1RM) but technically sound set of 2.
Complete all snatch sets before pressing snatch balance
Very light. Bar should stay at shoulder height, athlete presses body under. The point is to feel yourself drop under the bar instead of pressing the bar up.
5 rounds for time:
200m run
20 alt DB snatches (10R/10L)
10 burpee box jump overs
L1: 25/15+
L2: 50/35+
L3: 70/50+
Accessory: 3 x 15 rower in-outs
4 x 3 minute AMRAP:
15/12 calorie row
12 thrusters
Max chest to bar pull-ups
Rest 90 seconds between
Score = total reps of pull-ups/bar muscle ups
L1: 45/35; chin-over-bar, rack pull-ups
L2: 75/55
L3: 95/65; bar muscle ups
In teams of 2
30 minute AMRAP…
Buy in:
*800m run
*2000m bike erg
*800m ski
All 3 must be completed before beginning the workout…
AMRAP in remaining time:
50 double unders
40 wallballs (20/14#)
30 KB swings
8 rope climbs
L1: 35/25+ (Y/B)
L2: 50/35+ (G/Y)
L3: 70/50+ (R/G)
If shoulders are feeling beat up from the week, athletes may choose to front squat or back squat instead.
Accessory: 3 x 10/10 banded dead bugs
15 minute AMRAP:
150m ski or 100m run
6 D-ball over shoulder
12 D-ball march (12R/12L)
L1: 40/30+
L2: 70/50+
L3: 80/70+
4 rounds for time:
100m farmer carry
15/12 calorie echo bike
20 sit-ups
10 bench press
L1: 45/35; Y/B
L2: 105/75; G/Y
L3: 155/105; R/G
10-15 minutes of guided pistol drills and practice as extended warm-up
For time:
Buy in: 1000m row
3 rounds:
200m sled pull
25 deadlifts (in as few sets as possible)
14 pistols (7R/7L)
cash out: 800m run
L1: 95/65; 1 x 45
L2: 135/95; 2 x 45
L3: 185/125; 3 x 45