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"