Week Oct. 31st

MONDAY
AM
6 x 400m @ 2 mile pace
Rest 90 seconds

PM
A. Power Snatch 80%x2-3x8
B. Clean and Split Jerk 60/2+2, 70/2+2, 80/2+2, 85/2+1, 90x1+1
C. Back Squat 60/4, 70x4x2, 80/4, 85/2 80/4
+
EMOM-12 MIN
ODD Thruster(from rack) 5,5,5,5,5,5;only last 2 sets tough
EVEN-30 DU + 15 Hip Extensions
+
EMOM – 14 min
Odd – Hang S Clean TnG – 155# x 5
Even – T2B x 7

TUESDAY

AM

10 min z1 AD

+

15 sets

30 sec @90%

30 sec @50%*

+

10 min Cool Down

*use watts as indicator of %

PM

Perform these exercises in pairs. Complete one and go the next.

COUPLET 1: (3 ROUNDS)

WALL WALK HOLDS (4 reps)

-starting on stomach, walk up wall to HS and hold 20 sec. Best position possible. Walk down and repeat. HOLLOW ROCKS (35 rocks)

COUPLET 2: (3 ROUNDS)

WEIGHTED TEMPO BAR DIPS (3 reps)

-5 sec descent, 5 sec pause, explode on ascent, 1 sec hold before next rep.

-try and do with as much weight as you can handle. Vest is preferred, but hang weight around waist if it’s easier. MALTESE RAISES (7 reps + 5 sec hold)

-light weight. Max 15lbs DB’s. Elbows locked. Slow repetitions

COUPLET 3: (3 ROUNDS)

TUCK PLANCHE HOLDS ON PARALLETTE(6 sec total hold per round)

-start in tuck support position. Roll into 2 sec tuck planche. Roll back to tuck support hold and repeat 2x more. L-SIT HOLDS ON PARALLETES (30 sec)

-best position possible

+

4 sets for times:

250m row

20 Db PP 45/30

10 burpee

20 pull up

rest 2 min

WEDNESDAY

AM

12 sets

20 sec Row AFAP Aerobically

rest 40 sec off erg

PM

A. Power Clean 80%x2-3x8

B. Snatch 60/2, 70/2, 80/2, 85/2, 90x1

C. Front Squat 60/2, 70/2, 80/2, 85/2, 90x2x2

D1. Foot Elevated Reverse Lunge 3x10

D2. Banded T-Bar Row 8, 8, 8

FRIDAY

am  

4x90/90 

5 STO 155/95 

5 CTB 

5 Burpees 

PM 

A. Clean from blocks work to 90%x1 

B. Back Squat 60/1, 70/1, 80/1, 85X3X3 

C. 2 Sn Balance+3 OH Squat x 3 sets 

+ 

Nasty Girls 

3 Rounds for time: 

50 Squats 

7 Muscle Ups 

10 Hang Power Clean 135/95 

SATURDAY

A. Power Snach 1.1 Heavy; 95%x1, 90%x1 

A. DEADLIFT 50%x5, 60%x3, 70%x2, 75%xAMRAP 

+ 

7 min AMRAP 

50m Farmers Walk 1.5/1 Bodyweight 

5 Snatch 155/105   

rest 3 min 

10 min AMRAP 

AB 10 cal 

7 T2B 

30 Double Unders