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

Tuesday, October 16th

A) Tempo Back Squat: (15:00 Cap)
4×5
Temp = 33×1

Start at 60% and build each set

B1) Weighted Pull-up:
3×3-5

B2) Weighted Push-up:
3×5-10

(10:00 Cap)

C) 21-15-9: (8:00 Cap)
Clean (50% 1RM)
T2B

Monday, October 15th

A) Deadlift: (16:00 Cap)
5@70%
4@75%
3@80%
2@90%
3@85%

B) 14:00 AMRAP
10 S2O (135/95)
50 DU/50 SU
10 Front Rack Lunge
50 Du/50 SU
10 DB Box Step-Over (50/35)
50 DU/50 SU

Saturday, October 13th

A) Deadlift: (16:00 Cap)
2×5 @ 65%
2×5 @ 70%

Do these as singles

B) 2 Rounds for total reps with partner:
1:00 ME DB Cleans
1:00 ME C2B Pull-up/Pull-up
1:00 Bar Facing Burpee
1:00 Wall-Ball
1:00 T2B/K2C
1:00 DB Front Squat
1:00 ME Row for Cals

1 Athlete work, 1 athlete rest

*Alternate movements, A1 cleans, A2 c2b, A1 BFB, etc. Each athlete will end up completing 1:00 of each movement over the two rounds.

Friday, October 12th

A) Back Squat: (18:00 Cap)
6×6 @ 65% – 70% 1RM Back Squat

B) 10:00 EMOM:
1) 5 Snatch Balance
2) High Hang Snatch

Weight is 35%-50% 1RM Snatch

This should not be heavy at all. Keep the weight within that percentage.

C) 5:00 Amrap:
Climb the ladder:
1 Hang Power Clean
1 Front Squat
1 S2O
2 Hang Power Clean
2 Front Squat
2 S2O
3, 4, 5, etc. . .

EMPTY BARBELL

Thursday, October 11th

A) C2B/Pullup Drills and Progressions.

Focusing on all levels of slow descent as well as a few ME sets

(12:00)

B1) Hanging L-Sit: (12:00 Cap)
3xME

B2) Candlestick Roll-up:
3×15

B3) Hollow Hold:
3xME

C) 12:00 to complete one 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 10th

A1) SA OH Squat hold: (12:00 Cap)
3x:20 ea

A2) SL RDL:
3×5 ea

Use KB, stay relatively light to focus on movement.

B) Pause Split Jerk: (10:00 Cap)
3×3

Pause for 2 sec in the bottom of the dip, before the drive up.

C) For Time: (12:00 cap)
20 Burpee Box Jump Over
30 SA Alt DB Snatch
40 DB Box Step-Over