Oct 3-Oct 8
Monday
A. Hang Snatch+Snatch@65,70,70,75,75,80%
-every 2 minutes
B. Pause Deadlift-x2x5-pause 2 sec below knee and 4 sec lower to floor
10 rounds-1 every 3 min
5 Ring MU, BarMU, CTB (scale is 5 ring rows/5 push ups)
50 FT Heavy Sandbag Carry
Easy "machine" until the 3 minute mark
Tuesday
A. Bench Press-build to a tough 5, then hit 3 sets of 5 @80% of that number
B. Wall Handstand Hold OR plank Holdx30 secx4
C. Seated Overhead Tricep Extensionsx8x3
20 min EMOM
minute one; 10-12 Lateral Hops over bar
minute 2; 3-5 wall walks or plank walkouts
minute 3; DB Shoulder to Overhead
minute 4; 3-5 DB manmakers or devil press
Wednesday
A. Power Clean+Jerk EMOM 9-building to 75-80%
-if you are newer do
A1-Romanian Deadliftx5x5
A2-DB Overhead Pressx5x5
B. Back Squatx4x3@75%, x2x3@80%
1000/800M Row
12 Front Squats
bar facing burpees until 6 mintues
1000/800M Row
12 Front Squats
burpees to target until 12 mintues
1000/800M Row
12 Front Squats
burpee pull ups (burpee ring row is scale) until 18 mintues
1000/800M Row
12 Front Squats
burpee box jump over until 24 mintues
*adjust row distance if needed, time should be 4 minutes or so each time
Thursday
Aerobic-picka machine OR run, you dont have to do the same thing every time
5 min ON:30 sec offx4
Rest 2 min
4 min ON: 30 sec offx4
Rest 2 min
3 min ON: 30 sec offx4
Rest 2 min
2 min ON:30 sec offx4
Rest 2 min
1 min ON:30 sec offx4
Friday
A. Dipsx3x5
B. HSPU or Push Upx5x6
C. Body Rowsx3x8
D. Strict Pull up or Box Assistx8x1
E. 1 Legless Rope Climb OR 4 assistedx3
30-20-10
Bike Cals
Pull Ups
Thrusters@LIGHT
Saturday
Teams of 2-reps split!
AMRAP 30
400M Farmers Carry
400M Sled Push
200M DBALL run
200M Tire Flip
200M Lunge
200M Sandbag or DBALL carry