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Week of October 12, 2021

Tuesday

A1. Back Squatx3x5@85%

A2. DB Box Step up (no higher than 20", use plates if necessary)x5/legx5


6 min AMRAP

25 air squats

1 Rope Climb

Rest 2 min

6 min AMRAP

200 M Row

10 burpees over ERG

Rest 2 min

6 min AMRAP

DB Manmakers with no push up or press


Wednesday

A. Hang Snatchx2x2@75% x2x3@80%

B1. Half Kneeling Landmine Pressx8/Sidex3

B2. Push Up-hardest variation possible (off box or bar, floor, paralette, maltese)x10x3


NANCY

5 rounds

400m Run

15 OHS



Thursday

A. Deadliftx2x6@85%

B. EMOMx12 minutes

minute 1 = 3-5 strict HSPU OR Downward dog negatives

minute 2 = 2 bar pull overs OR 5 Strict Pull ups

minute 3 = 3-5 kipping HSPU OR 5-10 Dips

minute 4 = 3-4 bar MU OR 5-7 Kipping Pull ups


10/7 Cals on AB

15 KBS

10 Burpees

Rest=2X work OR determined by coach if you are not a "sprinter"


5 rounds (rounds should be FAST and under 1 minute, if they are not, reps will be adjusted)


Friday

A. Front Squatx4x3@80% x3x2@85%

B1. Dead Hang to Ball up or Inverted-3 sets of 2-5 reps

B2. 20 GHD Sit Upsx3


21 Thrusters@115/75

15 Pull Ups

400 M Row

15 Thrusters

9 CTB Pull Ups

400 m Row

9 Thrusters

6 BarMU

400 M Row


Saturday

Teams of 3


Every teammate must complete

600 M Row

400 M Run

200 M Farmers Carry

100 M Walking Lunge

50 M Handstand Walk (40 Shoulder Taps)

25 Cals on AB


The other 2 work on AMRAP of

50 Box Jump Overs

50 Push Ups

20 Strict Pull Up

100 DU

30 Strict Dips

4 Rope Climbs


When all 3 members have finished the solo work, you are done


Sunday

Go on a hike


Monday

A1. Back squatx4x1@85% x3x2@85% x2x2@90%

A2. DB Split Squatx5/legx5


Row 1K

then:

5 rounds

20 wall ball

10 pull up (ctb if possible)


Tuesday

A. Power Snatchx2x5@80%

B. DeadliftX1X4@90%

C1. Hollow Holdx45 Sec+10 Alternating V-Ups/Sidex3

C2. Sorenson hold or Arch Holdx30 sec+10 Back extensions or arch ups


12 Deadlift

9 Hang Power Clean

6 STO

Look to go unbroken, Rest 90 sec after each round

x5

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