top of page

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





84 views0 comments

Recent Posts

See All

Monday A. 3 position snatchx3 sets B. EMOM 12-increase weight every 4 sets-last sets a little heavier than last week C. Snatch Deadliftx5x2, x3x3@100% or more 4 rounds 15 Wall Ball 5 bar facing burpee

Monday A. 3 position Snatchx3 sets B. EMOM 12-1 snatch, increase weight every 4 sets, start a bit heavier than last week 4 rounds 10/7 cal Bike 10 Bar facing burpees 10 Deadlifts@225/155 Rest 2 min af

*****Thursdays are now a MAKEUP day. I will still post an aerobic interval but class will be a fill in from SUNDAY-WED. I will be posting Sundays instead of Saturdays as they will be set in stone wher

bottom of page