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