Oct. 31-Nov.5
Updated: Nov 5, 2022
Monday
A. Back Squatx6x6-between 70 and 80%
B1-Front foot elevated split squatx10/sidex4
b2-pendlay rowx10x4
b3-plank pull throughx10/sidex4
EMOM 28
1-6-8 cals on Bike
2-6-8 DB box stepovers
3-6-8 Ski Cals
4-6-8 Box Jump overs
aim for 35-40 sec of work, reps can be increased or decreased
Tuesday
A. Hang Snatch+OHS+Snatch+OHS
x3 sets-a little heavier than last week
B. Snatch-EMOM 12 nothing over 75%
4 rounds
Run 400M
12 Power Snatch@75/55
8 Barmu/CTB/Pullup
Wednesday
A. Bench Pressx5x5-build each set
B. Close Grip Benchx8x4
c1-Skull Crushersx12x4
c2-bicep curlsx12x4
Every 6 min for 4 sets
10 Clean and Jerk
10-20 Bar facing burpees*
5 Clean and Jerk
*rounds should be around 4-5 minutes
Thursday
1000M Row/ Rest 2 minx5
Rest as Needed
5-7 rounds
Run 400 Fast
Run 400 Easy
Friday
A. Muscle Clean+FS+Press in Split 3+3+3x3
B. Clean+FS+Clean+Jerkx3-last set heavier than last set last week!
C. Pause FSx3x5, 70,70,70,75,75%
3 rounds
100 FT Sandbag bear hug carry
18/15 cal Bike
100 FT Farmers Carry
18/15 Cal Row
100 FT Bear Crawl/HSWALK
Saturday
Teams of 2
30 MIN AMRAP-partners switch exercises
1 Rope Climb
1 Pass of Walking lunges
10 Cals on Rower (Partner must hold a plank)
Up and Back Pass Plate pinch Carry
5 Burpee Pull ups