Sep 25-Oct 1
Updated: Sep 28
Monday
A. Back Squatx5x3- 5 second tempo down, 75-80% Then x10x1 with no tempo@65% B. Single leg db rdlx6/legx3
C. Dual db hang cleanx8x3
Every 2 min for 20
1-12/9 cal bike into 3/5 muscle up or burpee pull ups
2-12/9 cal row into 6-8 hspu or assist variety
Tuesday
A. 3 position snatch+2 ohsx4 sets-5-10 pounds up from last week
B. 50 ft sandbag carry
50 ft front rack carry
50 ft farmers carry
Heavy
5 sets, try for every 4 min
3 rounds
Run 400m
20 ohs@95/65
20 box jump overs
Wednesday
A. Push Pressx5x6@80%
B1. Strict Pressx6x4 off feel
B2. Single Arm db rowx6/sidex4
16 min AMRAP
9 T2B
5 Dips
8 burpees
50 FT handstandwalk or bear crawl
Thursday
Aerobic
Run 4oooM
Rest as needed
Run 8 minutes
Rest 1 minute
Run 4minutes
Rest 2 minutes
x2
Friday
A. Clean+Hang CLean+ 2 Split Jerkx4: 10-15 pounds up from last week
B. Deadliftx5x6@80%
6 rounds
7 Pull Ups
50 Crossovers or DU
2 Rope Climbs
12 cal row
Saturday
500 M Row
50 Thrusters empty bar
15 High Skill Pull
200 FT Sled Push
40 KB Clean and Jerks
2 Rope Climbs
100 FT Back Rack Carry
4 Front Squats off Rack
6 Deadlifts
4 Front Squats
100 FT Back Rack Carry
2 Rope Climbs
40 KB Clean and Jerks
200 FT Sled Push
15 High Skill Pull
50 Thrusters empty bar
500M Row
Sunday
EMOM 40
1-1/9 cal ski
2-7 Power Clean and Jerk
3-14/11 Cal Bike
4-4-6 burpee pull ups