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

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

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