Week of October 5, 2021

Tuesday

A1. Deadliftx3x8@75%

A2. Close Grip BB Rowx10x3 (pause at chest)

A3. Strict Pull up-CTB if possiblex5x3


20 min AMRAP

People get to pick between

500m Row VS 400 m RUN

15 box jump overs VS 10 HIGH box jumps

10 pull ups VS 10 T2B

20 Wall Ball VS 10 Burpees

7 Hang Power Snatch VS 7 Hang Power Cleans


Wednesday

A. Snatch Balancex3x3 x3x2 heavier (nothing over 70% of snatch)

B. Inverted Practice on rings

C1. Abmat Sit upsx25-35x3

C2. Tuck or V upsx15x3

C3. Arch Hold with PVCx30 secx3


50-40-30-20-10 DU (SUx3)

15-12-9-6-3

OHS

Ring Dip


Thursday

A1. Back Squatx3x2@75%, x3x3@80%

A2. Bulgarian Split Squatx5/legx5


3 rounds

800 m run

50 wall ball


Rest 3 min in between rounds


Friday

A1. Sled Push/Sled Pull (50 FT each)x3

A2. Legless Rope Climbx1x3

A3. OH Bar Stability Holdx30 sec.

A4. 5 DBalls Quick into 1 more DBALL held at chest for 30 sec.x3


5 min AMRAP

80 FT FC

10 T2B

IMMEDIATELY INTO

5 min AMRAP

15 KBS

10 DB HPC

IMMEDIATELY INTO

Accumulate 3 minutes of a bar hang....every time you drop do 10 burpees


Saturday

TBD


Sunday

Rowers

300M Moderate

200M Faster

100M SPRINT

200M Moderate

100M SPRINT

Rest 90 secondsx4

SPRINT=MAX EFFORT

FASTER=2K PR PACE+5 seconds per 500M

Moderate-2K PR PACE+10-15 seconds per 500M

AMRAP-AMRAP same length as row total time

Run 400M

16 lunges

30 DU/90 Singles

15 Broad Jumps



Monday

A. Power Cleanx2x5@75%

B1. T2B Swing Workx3

B2. Strict KTE or T2Bx7x3

B3. L or Tuck Sit cluster 5sec.5sec.5secx3

10.8.6.4.2

Hang Power Clean@heavier than normal

HSPU

T2B

69 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