Monday, October 8th

A) Front Squat: (15:00 Cap)
2×3 @ 80%
2×2 @ 85%

B) Strict Press: (10:00 Cap)
3×5

C) 6:00 AMRAP
15 KBS (53/35)
25 DU/50 SU

Saturday, October 6th

A1) Floor Press:
3×10

A2) Wall Walk:
3×4

B) For Time with partner:
1 Mile Run Together
then
60 Alt DB Snatch
60 Sit-ups
60 DB Box Step-overs

One work/1 hold plank.

Athletes cannot be working unless an athlete is fully in plank position. if athletes fall from plank position, work must stop.

Friday, October 5th

A) Front Squat:
18:00 to find 1RM Front Squat

B) 13:00 AMRAP
12 Thruster (95/65)
10 T2B/K2C
12 Front Rack Walking Lunge (95/65)
10 Ring Dips

Thursday, October 4th

A) 12:00 HSPU drills and work.

B) 8:00 EMOM:
1) :45 Ring Hold
2) ME L-sit from the hang

C) Complex: 3 rounds:
3 Power Cleans
+
5 Push Jerk
+
3 Squat Cleans

Wednesday, October 3rd

A) Press:
18:00 total time to find 1RM strict press and 1RM Push Press.

Start with strict press, as soon as you find strict press, move right into push press.

B) 21-15-9: (15:00 cap)
Box Jump
Deadlift (135/95)
C2B/Pull-up

Tuesday, October 2nd

A1) OHS:
3×4

A2) Snatch Balance:
3×4

(15:00 cap)

B) 8:00 EMOM:
1) 3-5 Bar Muscle-up/2+2
2)ME Wall-Ball

*Rest 2:00*

8:00 EMOM
1) 5 Snatch @ 55-65% 1RM
2) ME T2B

Monday, October 1st

A) Deadlift:
18:00 to find 1RM

B1) Push-up:
3xME

B2) Strict Pull-up:
3xME

(8:00 Cap)
need to move quickly through these, very little rest in between sets

C) 6:00 AMRAP:
6 DB Hang Squat Clean
6 burpee over DB

Saturday, September 29th

A) Farmers Carry:
3x200m

B) SA OH Carry:
3×200 (100m per arm)

C)16:00 AMRAP in pairs:
Box Jump
Deadlift (135/95)
Shuttle Sprint

Ascending reps, start with 1 rep of each, then next round 2 reps of each, so on.

Round 1:
*A1 does 1 box jump, A2 does 1 box jump, A1 does 1 deadlift, A2 does 1 deadlift, both athletes run 1 shuttle sprint together
Round 2:
A1 does 2 box jumps, A2 does 2 box jumps, A1 does 2 Deadlift, A2 does 2 Deadlift, both athletes run 2 shuttle sprints together.
This goes on for entire 16:00, adding 1 rep to each movement every round.

Friday, September 28th

A) Push Press:
4×6
Build in weight

B)For Time:
200 DU/300 SU
150 Air Squats
100 KBS (53/35)
50 Burpees to a plate

Thursday, September 27th

A) 4 rounds nft (20:00 cap)
10 stadler leg lifts
100ft HSW/50 shoulder taps
5-10 strict ring pullups/pullups
ME Hollow Hold

B) Complex:3 rounds
3 Hang Squat Cleans
+
3 Push Press
+
3 Jerks