Friday Oct 22-Mon November 1
Friday
A. Power Clean and Power Jerkx2 reps EMOM 10-start at 70% and build if possible
B. HSPU Negatives-1 rep every 45 secx10
5 rounds
150 M Row
6 burpees
6 t2B
6 DB Power Clean and Jerk
30 double unders (60 Singles)
Saturday
Partner DVB
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent
Sunday
Run 400M-harder
Jog 200M Easy
Run 200M Hard
Jog 200M Easy
Rest 2 min x3
AMRAP-as long as the run took
500 M Row
30 Jumping Lunges
30/20 Cal AB
30 ALT DB Snatch
Monday
A1. Strict Pull upx5x5 hardest variation possible-tempo if possible, ring if possible
A2. Ring Support Holdx30 secx5
B1. Muscle up transitions (strict)x5x3
B2. hand over Hand Sled drag-up and back gymx3
8 min AMRAP
10 Hollow Rocks
:15 Hollow Hold
10 Arch Ups
:15 Arch Hold
5 Strict T2B/HKR
:10 Tuck or L sit
20 Abmat sit ups
Rest 5 min
12 min AMRAP
10 DU
3 Pull ups
3 T2B
20 DU
6 Pull ups
6 T2B
30 DU
9 pull ups
9 T2b
40 DU
12 pull ups
12 T2B
50 DU
If you finish 50 DU, go back to 10 DU
Tuesday
A. Snatch Balance+OHSx1x12...off feel, try to hit one every 30 seconds
B. Front Squatx2x5@80%
1000 M Row
100 Wall Ball
*EMOM complete 3 or 5 burpees
Wednesday
A. Deadliftx3x4@85%
B1. Barbell Hip Thrustsx8x3
B2. GHD Hip Extensionsx10x3
7 Rounds
15 Box Jumps
15 KBS
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