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Oct 16-Oct 22

OK! Back on track....


Monday

A. Back Squatx3x3@65%

B. 5 Max Height Box Jumpx3


Every 10 minx3 sets

500M Row

1000M Bike ERG

500M Ski

400M Run


Aim to be on each machine 2 minutes, adjust distance if you need.


Tuesday

A. Every 30 secondsx6- 1 Power Snatch@70%

Rest 2 min x3 sets (18 total snatches)

B. 3 sets

:30 side plank/side

25 FT each way Bear crawl LATERAL (side to side)


5 rounds

10 T2B

12 cal Bike

30 DU

5 HSPU or heavy db strict press


Wednesday

A. 5/side Single Leg RDL

8/side single arm db press

x3 sets


B. 3 sets

5/side db box step ups

12 DB Bent over row


3 rounds

20 bar facing burpees

20 GHD

9-7-5 Muscle up or burpee pull ups



Thursday

40 min Bike, Row, Run, Ski steady


If you are prone to boredom, switch each machine after 1-2 minutes


Friday

A. Clean Pull+Power Clean+Hang Clean+Jerkx3 sets-light

B. Power Clean+hang Clean+Push Press+Split Jerkx3@65-70% of C&J

C. Front Squat EMOM 8-1 rep@65%


1000M Row

25 Thrusters

25 Box Jump Overs

25 Pull Ups

Rest 5 min

100 FT Carry of your choice

20 Front Squats

500M Row

20 Front Squats

100 FT Carry


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


Sunday

EMOM 28

15/12 cal row

5 Dips+10 T2B/HKR

150M Run

2 Wall Walks



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