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Oct 23-Oct 30

Monday

A. Back Squatx10x3@65% then x5x1@80%

B. 16 Back Rack Lungesx3


15 min amrap

12 GHD sit ups

50 crossovers

12 KBS

7 BarMU


Tuesday

A. Snatch Deadlift+Snatch Pull+Power Snatch+Snatch-light

B. 3 position Snatchx3-between 80-85%

C. Romanian Deadliftx8x3


30 min Row TEST-find your average 500M Pace for 30 minutes


Wednesday

A. Push pressx2x5@75%

B. Single Arm DB Pressx6/sidex3

C. Bent Over Rowx8x3


Every 2 minx8 sets

1-3 T2B+3 Dips+10 burpees

2-2 Wall Walks+50 FT Bear Crawl


Thursday

Run

3000M@10K pace

Rest 2 min

x3


Friday

A. Find a 3RM Front Squat

B. Front Rack Box Step Ups-BE CAREFULx6/legx3

C. GHDx15x3


3 rounds

20 Single Leg Squats from Bench

16 Power Cleans

20 pull Ups

20 Box Jump Overs


Saturday

A. Bench

x5x1

x3x1

x1x3

then find a 3RM bench

B. Incline DB benchx12x3


2 sets

1 min Row EASY

1 min Ski HARD

x2


Rest2min


1 min Bike EASY

1 min Row HARD

x2


Rest 2 min


1 min Ski EASY

1min Bike HARD

x2


Sunday

EMOM 40

1-150M Run

2-5 Push Ups+6 DB Box Stepovers

3-12/9 cal bike

4-6 T2B+6 db Deadlifts


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