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

Tuesday, October 9th

A)16:00 EMOM:
1) 5 Hang Power Clean
2) 7 Deadlift

Weight is 50%-65% 1RM Clean

B)9-12-15-18: (15:00 cap)
Pull-up
Goblet Squat (70/53)
Push-up

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