top of page

Week of Oct. 12 2020

Updated: Oct 17, 2020

Monday

A. Snatch Balance+2 OHS x3x5-off feel

B. TGU-6 per side HEAVY as you can control


3 Rds

500 m Row

30 Push ups

20 OHS

10 ALT. DB Snatch


Tuesday

A1. REBBSx8/legx3

A2. 1 and 1/4 goblet squatx10x3

B. 2 rds of: 

:30 Hollow

15 Hollow rocks

:30 Arch

:15 Shoulder raise with PVC

15 Arch Ups

10 Side Plank ups/side

20 Vertical Toe Touches

20 Russian Twists/Side


30 DU

5 Pull Ups

10 Wall Ball

Work=Restx10


Wednesday

A. EMOM 8  Power Clean+Jerkx3@75% of weakest lift 

B1. Good Morningx8x3@30% of clean

B2. GHD Reverse Hypersx15x3

B3. HSPU slow negative 10-20 secx3x3


1 min Stations:

DBALL

STO

Rope Climb

HSPU

Rest

x3


Thursday

A. 2 Position Hang Clean@70%x1, 75%x2, 80%x2

B. Front Rack Walking Lungex10x4


10 min AMRAP

3 Power Clean-KB or DB

6 FR Lunges-KB or DB

9 KBS

12 Air Squats


Friday

A. Bench Pressx3x5+CG Bench Pressx8x3 OFF FEEL

B1. BB Bent Over Rowx10x4

B2. DB Concentration Curlsx12x4

4 min AMRAP

6 Lateral Box Jumps

6 Box Jumps

80 FT Farmers Carry

10 T2B

Rest 90 secondsx4


Saturday

TBD


Sunday

Row, Ski or Bike

:75 ON

:15 OFF

x8


Rest 2 min


12 min AMRAP

6 Burpee Box Jump Overs

12 KBS

18 Walking Lunges


Rest 2 min


Repeat Part 1 with a different "machine"

96 views0 comments

Recent Posts

See All

Nov. 6-Nov. 11

Monday A. Back Squatx5x5@65%-pause for 2 seconds in the bottom of the first two reps B. Barbell Good Morningsx12x3 C. Bulgarian Split Squatsx12/legx3 4 sets 20 DB Snatch 20 Box Jump Overs 20 GHD Sit U

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 pos

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

bottom of page