Sep. 19-24
Updated: Sep 23, 2022
Monday
A. 2 Hang Power Clean+1 Power Clean
Every 2 minutes for 6 sets-60,65,65,70,70%
B. Pause Deadliftx4 repsx5 sets
Pause 2 seconds at knee and 3-4 seconds back to floor. A little heavier than last week
No touch and go.
1000m C2 bike or equivalent
150 ft double overhead carry@heavy-it agould not be unbroken
30 ctb, pull up or jumping pull up
1500m bike
30 ctb pull up or jpu
150 ft double oh carry
1000m bike
Tuesday
A. 10 empty bar narrow grip bench-everyone uses an empty bar!
10empty bar wide grip bench
B. Bench-hit a challenging set of 10
Then x6x3@65%
C. Skull Crushers x12x3
D. Chin upsx5x5
21-15-12-9
Burpees over bar
Thrusters@light
Cals on assault bike
Wednesday
A. Below the knee Hang Power Snatch-2 reps every 2 minx6
B. Back Squatx5x5@70%
200/150m ski
8 box jump over
150/100 ski
6 bjo
100/50 ski
4 bjo
Rest 3 min
X3
Thursday
Aerobic
Run 1000m- yes you can sub machines
Rest 4 min
Run 2000m
Rest 4 min
Run 1000m
Rest 4
100m sprint
100m walk
X4
Friday
20 min clock
First:
1-2-3-4-5-6-7-8-9-10
Bar facing burpee
Clean and jerk
With the remaining time hit a max clean and jerk
Dipsx6x3-weight if possible
Hspux15x3
Saturday
Teams of 2
10 min amrap
4-8-12-16….etc
alt db snatch
2-4-6-8….etc
wall walk
Rest 2 min
10 min amrap
2-4-6-8-10….etc
shuttle runs
muscle ups
Rest 2 min
10 min amrap
4-8-12-16-20…
bike cals
2-4-6-8-10….etc
Deadlift