Saturday, October 27th

A) Row with Partner:
8:00 to accumulate as many Meters at possible.

1 work, 1 rest. Athletes switch every :30 Seconds

Coach will be calling out the switch every :30 seconds, athletes should be quick on and off the rower.

B) 16:00 AMRAP in Pairs:
32 SA Alternating KB Snatch
40 Box Jump
32 Alt Front Rack Lunge
40 Sit-ups

1 Working/1 Resting

Athletes must split each movement evenly, but can break it down however they want.

Friday, October 26th

A) 4 Rounds for Time: (12:00 Cap)
15/12 Calorie Row
10 DB Thruster

B) Find Heaviest Completed Complex: (18:00 Cap)

3 Clean Pulls
+
2 Hang Power Clean
+
3 Front Squat
+
1 Jerk

Thursday, October 25th

A1) L-Sit: (15:00 Cap)
3x:30

A2) Strict HSPU/Progression:
3xME

A3) Ring Dip/Box Dip:
3xME

B1) Freestanding HS Hold/against wall:
3x:30

B2) Parralette Shoot-Through:
3×10

B3) Strict Ring Pull-up/Ring Row
3×5-10
(15:00 Cap)

Wednesday, October 24th

A) Snatch: (18:00)
5 @ 70%
4 @ 80%
3 @ 85%
2 @ 90%
1 @ 95%

B) For Time: (12:00 Cap)
75 Du/150 SU
75 Goblet Squats (53/35)
75 DU/150 SU
75 KBS (53/35)
75 DU/150 SU

Tuesday, October 23rd

A) 4:00 EMOM:
4 Back Squat @ 65%
*1:00 Rest*
4:00 EMOM:
3 Back Squat @ 75%
*1:00 Rest*
4:00 EMOM:
2 Back Squat @ 80%

B) 12:00 AMRAP:
12 T2B
10 FR Alt Forward Lunge (95/65)
8 Bar Facing Burpee

Monday, October 22nd

A1) Weighted Strict Pull-up:
4xME

A2) Weighted Push-up:
4xME

15:00 Cap

B) “DT”
5 Rounds for Time: (15:00 Cap)
12 Deadlift
9 Hang Power Cleans
6 Push Jerks

(155/105)

Saturday, October 20th

A) Deficit Deadlift: (15:00 CAP)
4×5

Standing on 45lb plates

Start at 65% 1RM and Build each round if possible

The barbell must touch the ground every single rep.

B) 16:00 AMRAP:
8 Snatch (60% 1RM Snatch)
10 Pull-ups
12 DB Cleans

1 Work/1 Rest
1 Athlete works through entire round then switch.

Friday, October 19th

A) 1&1/4 Front Squat: (15:00)
4×6

Start around 60% 1RM Front Squat

B1) SA Bent Over Row:
3×5

B2) Floor Press:
3×5

(10:00 CAP)

C) 2 Rounds For Total Reps:
1:00 ME Cals on Rower/Assault Bike
2:00 ME WallBalls (20/14)
1:00 Rest

Thursday, October 18th

A) Strict Muscle Up/Muscle Up Progressions:

15:00 to work through Muscle Up Drills and Progressions
2 Rounds: (10:00 Cap)
:30 L-Sit
1:00 Plank
1:00 Rest
:30 Hollow Hold
1:00 Plank
1:00 Rest

C) 12:00 To Complete 1 of the following:

Option 1) 3 Rounds:
1 Bear Crawl the gym length and back
30 Slow Shoulder Taps from floor or box
15 Banded Pull-aparts

Option 2) 3 Rounds:
3 Wall Walks
30 Slow Shoulder Taps on the Wall
15 Banded Pull-Aparts

Option 3) 3 Rounds:
150ft HSW in 75ft sections
15 Banded Pull-aparts

Wednesday, October 17th

A1) Drop Snatch: (12:00 Cap)
3×3 w/2 sec pause in bottom

A2) BTN Push Press:
3×5 w/2 sec pause at top

Stay light. should be under 50% 1RM Snatch

B) Snatch: (12:00 cap)
Work up to today’s heavy single

C) 7 min AMRAP:
5 C2B/Pull-up
5 Burpee
10 Air Squat