WEEKLEY PROGRAM

October 9, Monday

Barbells

Snatches
-Work up to a heavy single for the day ( x 2 singles at each weight)

Cap time 15 minutes

Conditioning

5 Rounds
In 2:00 complete
10 Squat Snatches 50-30
In next 2:00 complete
10 Muscle Ups

 

October 10, Tuesday

Barbells

Power Clean and Jerk
Work up to a heavy 2 single for the day!

Conditioning

AMRAP 12 minutes
5 Strict Weighted Pull Ups 45-25 DB
10 Strict HSPU
15 GHD Sit Ups

 

October 11 Wednesday (Conditioning Day)

Assault Bike
With a partner accumulate max calories in 16 minutes!
Alternate every minute! One partner works while the other rests!

Rest 10 minutes

Conditioning

10 Rounds ( alternating with partner )
250m Row
3 Strict Muscle Ups or 5 kipping muscle ups
Cap time 25 minutes

 

October 12, Thursday

Gymnastic Skill

3 Rounds

20 reps Hollow rocks
10 wall climbs
20 reps supermans
10 kipping pull ups

Conditioning

Team Series Event 6

With a partner for time!
21-15-9
Synchro DB Snatches 50/35#
Synchro Bar Muscle Ups

Cap time 15 minutes

 

October 13, Friday

Team Series Event 8

“Relay CTB Jackie”
For time
1000m Row
50 Thrusters 45/35#
30 Chest to Bar Pull Ups

Cap time 10 minutes

Rest 15 minutes

Conditioning

Team Series Event 5

AMRAP 10 minutes
3,6,9,12,15…
Synchro Burpee Box Jump overs 24/20”
Synchro Deadlifts 225/155#

 

October 14, Saturday

Strength

Back Squats
5 x 5 Reps w/Pause at bottom of each rep!

Conditioning

4 Rounds
1 mile bike
50 Air Squats

*Rest 5 min

3 Rounds
25 Strict HSPU
25 Kettlebell Swings 24-16

*Rest 5 min

2 Rounds
50 Ab Mat Sit Ups
50 Push Ups

 

October 15, Sunday

Rest day !!!

 

 

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