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

December 1-December 20

Wednesday A1. Back Squatx4x5@85% A2. Weighted pull upx3x5 5 rounds 15 box jump overs 8 pull ups 16 DB Lunges Thursday A. Front Squatx5x2@80% x4x3@85% B1. Double KB front rack lungex6/legx3 B2. Box jum

November 17-November 29

Wednesday A. Deadlift 20 reps@45% 15 reps@55% 10 reps@60% 7 reps@65% 5 reps@75% complete with minimal rest but perfect form. B1. Jerkx3x2@75% x3x3@80% B2. DB Strict Pressx5x5 5 min amrap 5 hspu 20 du/

November 9-November 15

Tuesday A. 3 position Clean@70%x3/@75%x4 B. EMOM 10 Minute 1: :45 Row Minute 2: 3-5 Strict CTB, Strict PU or Neg. Drops 15 min AMRAP 20 KBS 10 Pull up (15 if good at pull ups) 1 Rope Climb Wednesday A