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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

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