Oct. 10-15
Updated: Oct 14, 2022
Monday
A. Snatch-1 rep every 2 minutes for 6 sets-build to 85% (if you are newer, do a light overhead squatx5x5)
B. Deadliftx8x3-no pauses this week
20 min amrap
20 weighted squat jump-use a light medball and don’t jump high
8 single arm db thrusters/arm
16 kbs
Tuesday
A. Bench-build to a tough double then complete 3 singles@90% of what you hit for the double. B. Skull Crushersx15x3
C. 3 strict hspu+5-7 kippingx5 (sub is 5 sets of 10 db strict press)
2 rounds-super light db!!!
30 alternating db hang clean and press (15/side)
15 burpee box jump overs
15 ghd/t2b or 25 abmat
30 alternating db snatches
Wednesday
A. EMOM 9- Clean and Jerk- build to 80%
B. Back Squatx3x4@60,65,70,70%
3 rounds
60/42 cal row
30 push ups
15 deadlifts or power cleans
Thursday
Aerobic work-run or any machine
2-4 rounds
5 minutes easy
1 minute tough
Rest 2 min
3 min easy
1 min tough
Rest 90 sec
2 min easy
1 min tough
Rest 1 min
Friday
15 min Emom
Minute 1-3-6 muscle up, ctb or pull up
Minute 2-15-30 sec tuck or L sit
Minute 3-5-10 hspu or db strict press
10-20-30
Burpees
CtB (this should be easier than the emom. Example: kipping pull ups on emom, ring rows here)
Pistols ( or single leg rear elevated squats)
Saturday
Teams of 2
30 min amrap-medium weight
24/18 cal row
30 db alt snatch
200 ft farmers carry
30 box jump overs
30/24 cal bike
30 db power cleans
200 ft db lunge