Week of Oct. 4 2020

Monday

A. Front Squatx5x3@75%

B1. Strict Pull upx3-5x3 (Hardest Variation possible-weighted, CTB, tempo)

B2. BB supinated rowx8x3-STEADY CONTROLLED TEMPO

14 Min AMRAP

80 FT OH walking lunge with a plate

5 Pull ups

80 FT DB lunges

5 Pull Ups

Tuesday

A. Deadliftx5x3@75%

B1. Muscle up transition work OR Dip Negativesx3x5

B2. Jump Rope WORK

15 minutes on the clock:

DU or SU-

5-10-15-20-25-30-35-40-45-50(MUST BE UB or 5 burpee penalty)

INTO

21-15-9

Deadlift

Box Jump

Wednesday

A. 2 Position Hang Snatch+OHSx2@70%, x3@75% (Hang Power Snatch/OHS Skill Work)

20 MIN AMRAP

100 M Run

10 Wall Ball

5 Push Ups (if you are good at push ups, HSPU)

200 M Run

20 Wall Ball

10 Push Ups (if you are good at push ups, ring push ups)

300 M Run

30 Wall Ball

15 Push ups (everyone does push ups)

Thursday

A1. Back Squatx5x3@75%

A2. Single Leg Hip Thrustsx6/legx5 OR BB Single Leg RDLx8x5

B. Core Sequence

     30 sec Hollow

     30 sec Arch

     15 sec PVC hold-shoulders

     30 Sec Sorenson hold

     10 Sec L Sit

x3

30-25-20-15-10

T2B

KBS

50-40-30-20-10

Abmat sit ups

Friday

A. Clean and Jerk- EMOM 8x 2 reps@75%

B1. Stomach to wall HS holdx20-30 secx3

B2. Box 360 Walksx1 each wayx3

B3. Half Kneeling Y Press on Landminex6/sidex5

6 min AMRAP

7 Hang Power Clean@135/95

7 Burpees

Rest 2 min

6 min AMRAP

Farmers Carry-every time you drop the weight, you do 20 Air Squats

Saturday

TBD

Sunday

Bike or Row: 1 minute@80-85%/1 min@50-60%x5

1 minute break

into

1 minute stations

Ski

Box Jump Overs

Double Unders

Rocket Jumps

KBS

x2 rounds

Second Round- 5 minutes ascending effort Bike or Row

Rest 1 minute

Stations 1 round