Week of October 26, 2020

Updated: Nov 1, 2020

Monday

A. 2 Position Hang Snatchx5 @80%

B1. Bat Wingsx10x3

B2. HSPU Slow descent+Kipx5x3


600-400-200 M Row

20-15-10 Power Snatch@95/65

12-8-6 HSPU

Tuesday

A. Back Squat x3x4@80%

B1. Barbell Bent Over Rowx5x4

B2. Backwards Sled Drag-100 FTx4


11 min AMRAP

100 M Farmer's Carry

20 T2B/30 HKR

50 M Walking Lunge

50 M Run


Wednesday

A. Clean with 2 second pause at knee@75%x2x4

B. Deadliftx3x4@80%


10-8-6-4-2

Clean and Jerk-you must squat@155/105

Box Jumps 30/24


Thursday

4 rounds

400 M Run

15 Ring Push Ups

STRAIGHT INTO

4 rounds

250 M Row

20 ALT DB Snatches

STRAIGHT INTO

4 rounds

20 Wall Ball

20 Burpees

Friday

A. Front Squat x3x4@80%

B1. Ring Pull Up with 5 sec. Holdx3x3

B2. Ring Swingsx3-5x3

B3. Ring Support HoldxMAXx3

B4. Tuck or L sitxMAXx3

-During B, if you have strict pull ups but no kipping, you are working on kipping!


5 min AMRAP

5 Pull ups

20 DU

Rest 90 seconds

5 min AMRAP

Unweighted Sled Push 50 FT

10 KBS

Saturday

TBD


Sunday

SKI or ROW

1x400M

Rest 1 minute

2x300M followed by 100 M slow

Rest 3 minutes

1x400M

Rest 1 minute

3x200M followed by 100 M slow

Rest 3 minutes

1x400M

Rest 1 minute

4x100M followed by 100 M slow

20 minute MAX

20 Minute

40/30 Cal Row or 30/20 Bike

10 Burpees

15 Wall Ball

20 Box Jump overs


96 views0 comments

Recent Posts

See All

Week of May 10, 2021

Sorry everyone for the delay!!! Tuesday A. Front Squat+Back Squat (3+3)-build!x 5 sets 7 rounds 12/10 cal row 12 Hang Power Snatch 75/55 12 OHS Wednesday A. Deadlift 1rep@77% 1 rep@84% 1 rep@92% 6-10

Week of May 3, 2021

Monday A. Snatchx3x2@70% x2x2@75% x1x2@80% B. Snatch Deadlift+High Hang Shrug (3+5)@90% of snatch 25 min PARTNER Murph "Prep" 5 Strict Pull Ups 10 Push Ups 15 Air Squats Switch full rounds with your p

Week of April 26, 2021

Monday A. Snatch Push Press + OHS + Snatch Balance: - (3+2+1) x3sets @ 80-85% 1RM Snatch - (1+1+1) x 2sets @ 95-100% 1RM Snatch. *Rest 2 minutes between sets * B. Back Squat: - 5,3,1,5,3,1,10,10 * res