WEEKLY PROGRAM

October 23, Monday

Barbell

Snatch
Work up to a heavy single for the day

Conditioning

5 Rounds (Each round is for time)

40 Double Unders
30 Air Squats
20 Calorie Row
10 Power Clean and Jerks 50-30
*Start a new round every 6:00!

 

October 24, Tuesday

AMRAP 10 minutes
7 Muscle Ups
21 Wall Ball 9-6

*Rest 10 minutes

AMRAP 10 minutes
21 Kettlebell Swings 24-16
7 Deficit Handstand Push Ups

Cash out

3 rounds
30 GHD Sit Ups
20 Back Extensions
10 Strict Pull Ups

 

October 25, Wednesday

Strength

Pause Back Squat
7 x 2 reps @ 80%

Conditioning

3 Rounds
50 Double unders
10 Burpees

Rest 5 min

21-15-9
GHD Sit Ups
Deadlifts 100-60
Box Jumps 60-50

Rest 5 min

3 Rounds
50 Double unders
10 Burpees

Cap time 30 minutes

 

October 26, Thursday

In a team of 3

400/325 Calorie Air bike (One person is working here)
While working on the chipper:
200 Toes to Bar (One person starts working here)
300 push ups
200 Toes to Bar

Cap time 35 min

*We alternated every 30 seconds between one person was on the ski erg for 30 seconds, while one person was working on the chipper (TTB/Push ups/TTB) for 30 seconds while one person was resting.

 

October 27, Friday

Barbell

Squat Cleans
-Practice… Up to a moderately heavy single for the day.

Gymnastic skill work

10 Rounds for time

3 Strict Weighted Pull Ups 45/25#
5 Strict Pull Ups
7 Kipping Pull Ups
9 Strict Handstand Push Ups

Cap time 20 minutes

 

October 28, Saturday

Box closed

 

October 29, Sunday

Box closed

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