WEEKLY PROGRAM

October 2, Monday

Strength

Back Squats (Session 12/12, last one!)
10 x 3 reps @ 85% (+3-5kg from last time)
*Last squat session in this squat cycle!

Conditioning

10 Rounds

6 Dumbell Snatch 75-45#
4 Muscle Ups
2 Paralette HSPU
*1:1 Work:Rest, or alternate rounds with a partner like we did!

Cap time 25 minutes

 

October 3, Tuesday

Barbell

Power Cleans
Work up to a heavy single for the day x 3 singles!

Conditioning

Partner Chippers

With a partner for time!
80 Calorie Bike
80 Burpees (15 cm touch)
80 Calorie Bike

*Rest 5 minutes

80 Deadlifts 50-30
80 Hang Power Cleans
80 Shoulder to Overhead

*Rest 5 minutes

80 Toes to Bar
80 Wall Ball 9-6
80 Toes to Bar

Cap time 30 minutes

 

October 4, Wednesday

Strength

Front Squats
-Work up to a heavy Paused single for the day! (2 seconds in the bottom)

Conditioning

4 Rounds for time
25 Kettlebell swings 24-15
25 Ring Dips

Cap time 12 minutes

Rest 5 minutes

With a partner…

AMRAP 12 minutes
15 Calorie Assault Bike
15 Push Ups
*Alternate with a partner on the bike

 

October 5, Thursday

(Team series Day 1 )

With a partner for time

120 Double Unders (Each)
120 Chest to Bar Pull Ups
120 Hang Power Snatches 95/65#
120 Chest to Bar Pull Ups
120 Double Unders (Each)

Cap time 30 minutes

 

October 6, Friday

Strength

Back Squat
-Work up to a heavy single for the day!

Conditioning

( Team series )
9-15-21
Thrusters 95/65#
Burpees

Cap time 10 minutes

*Rest 10 minutes

With a partner for time

100 Calorie Row
100 Toes to Bar
*Break up the work as evenly as possible!

Cap time 10 minutes

 

October 7, Saturday

Conditioning

(Team series day 2)

With a partner for time
50 Wall Ball (Together, each of you do 50)
30 Power Cleans 135/95
50 Wall Ball (Together, each of you do 50)
20 Power Cleans 185/125
50 Wall Ball (Together, each of you do 50)
10 Power Cleans 225/155

Cap time 20 minutes

 

October 8, Sunday

Rest Day …

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