Week of October 5, 2021
Tuesday
A1. Deadliftx3x8@75%
A2. Close Grip BB Rowx10x3 (pause at chest)
A3. Strict Pull up-CTB if possiblex5x3
20 min AMRAP
People get to pick between
500m Row VS 400 m RUN
15 box jump overs VS 10 HIGH box jumps
10 pull ups VS 10 T2B
20 Wall Ball VS 10 Burpees
7 Hang Power Snatch VS 7 Hang Power Cleans
Wednesday
A. Snatch Balancex3x3 x3x2 heavier (nothing over 70% of snatch)
B. Inverted Practice on rings
C1. Abmat Sit upsx25-35x3
C2. Tuck or V upsx15x3
C3. Arch Hold with PVCx30 secx3
50-40-30-20-10 DU (SUx3)
15-12-9-6-3
OHS
Ring Dip
Thursday
A1. Back Squatx3x2@75%, x3x3@80%
A2. Bulgarian Split Squatx5/legx5
3 rounds
800 m run
50 wall ball
Rest 3 min in between rounds
Friday
A1. Sled Push/Sled Pull (50 FT each)x3
A2. Legless Rope Climbx1x3
A3. OH Bar Stability Holdx30 sec.
A4. 5 DBalls Quick into 1 more DBALL held at chest for 30 sec.x3
5 min AMRAP
80 FT FC
10 T2B
IMMEDIATELY INTO
5 min AMRAP
15 KBS
10 DB HPC
IMMEDIATELY INTO
Accumulate 3 minutes of a bar hang....every time you drop do 10 burpees
Saturday
TBD
Sunday
Rowers
300M Moderate
200M Faster
100M SPRINT
200M Moderate
100M SPRINT
Rest 90 secondsx4
SPRINT=MAX EFFORT
FASTER=2K PR PACE+5 seconds per 500M
Moderate-2K PR PACE+10-15 seconds per 500M
AMRAP-AMRAP same length as row total time
Run 400M
16 lunges
30 DU/90 Singles
15 Broad Jumps
Monday
A. Power Cleanx2x5@75%
B1. T2B Swing Workx3
B2. Strict KTE or T2Bx7x3
B3. L or Tuck Sit cluster 5sec.5sec.5secx3
10.8.6.4.2
Hang Power Clean@heavier than normal
HSPU
T2B