Week of Oct. 12 2020

Updated: Oct 17, 2020

Monday

A. Snatch Balance+2 OHS x3x5-off feel

B. TGU-6 per side HEAVY as you can control


3 Rds

500 m Row

30 Push ups

20 OHS

10 ALT. DB Snatch


Tuesday

A1. REBBSx8/legx3

A2. 1 and 1/4 goblet squatx10x3

B. 2 rds of: 

:30 Hollow

15 Hollow rocks

:30 Arch

:15 Shoulder raise with PVC

15 Arch Ups

10 Side Plank ups/side

20 Vertical Toe Touches

20 Russian Twists/Side


30 DU

5 Pull Ups

10 Wall Ball

Work=Restx10

Wednesday

A. EMOM 8  Power Clean+Jerkx3@75% of weakest lift 

B1. Good Morningx8x3@30% of clean

B2. GHD Reverse Hypersx15x3

B3. HSPU slow negative 10-20 secx3x3


1 min Stations:

DBALL

STO

Rope Climb

HSPU

Rest

x3


Thursday

A. 2 Position Hang Clean@70%x1, 75%x2, 80%x2

B. Front Rack Walking Lungex10x4


10 min AMRAP

3 Power Clean-KB or DB

6 FR Lunges-KB or DB

9 KBS

12 Air Squats

Friday

A. Bench Pressx3x5+CG Bench Pressx8x3 OFF FEEL

B1. BB Bent Over Rowx10x4

B2. DB Concentration Curlsx12x4

4 min AMRAP

6 Lateral Box Jumps

6 Box Jumps

80 FT Farmers Carry

10 T2B

Rest 90 secondsx4

Saturday

TBD


Sunday

Row, Ski or Bike

:75 ON

:15 OFF

x8


Rest 2 min


12 min AMRAP

6 Burpee Box Jump Overs

12 KBS

18 Walking Lunges


Rest 2 min


Repeat Part 1 with a different "machine"

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