WEEKLY PROGRAM

October 16, Monday

Barbell

Snatch
• Work up to a heavy single for the day (Not a max, just a heavy single that is technically sound)

Conditioning

5 Rounds for time
20 Wall Ball 9-6
15 Strict Pull Ups
50 Double Unders
25 Push Ups

Cap time 25 mimutes

 

October 17, Tuesday

Strength

Strength

Back Squats
-Work up to a heavy single PAUSED (1-2 seconds in bottom) back squat for the day.!

Conditioning

In a team of 3 for time

400 Calories Row
200 Clean and Jerk 50-30

 

October 18, Wednesday

Strength

Deadlifts
-Up to a heavy single for the day (With good form!)

Conditioning

In a team of 3…

300 Calories Assault Bike

While also completing the chipper…

120 Hang Power Snatch 40-25
120 Strict HSPU
120 Muscle Ups

Cap Time 30 minutes

Accessory

2 sets

15 Glute Ham Raises
10 Strict Toes to Bar (slow and controlled)

 

October 19, Thursday

Strength

High Hang Squat Snatch
-Work up to a heavy set of 3 Reps for the day! (Do not drop the bar between reps!)

Conditionig

With a Partner For total time

100 Calorie Row
60 Burpee Box Jump Overs 60-50
*Rest 90 seconds
80 Calorie Row
40 Burpee Box Jump Overs
*Rest 90 seconds
60 Calorie Row
20 Burpee Box Jump Overs

Cap. Time 20 minutes

Cash out

3 Rounds not for time
25 Hip Extensions
25 V-Ups

 

October 20, Friday

Strength

Front Squats
3,2,1,1,1,1,1
*Work up to a heavy single for the day with great form

Conditioning

For time

100 Double Unders
50 Wall Ball
25 Power Clean and Jerks 70-40
50 Wall Ball
100 Double Unders

Cap Time 15 minutes

Accessory

Strict Pull Up Ladder
1-10 reps

 

October 21, Saturday

In a team of 2, only one partner works at a time!

AMRAP 25 min

400m Farmers Carry 65/45#
100 Burpees
100 Toes to Bar
100 Box Jumps 24/20”

 

October 22, Sunday

Rest Day !!!

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