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 !!!
