Tuesday, October 25th

A) Snatch 3,3,3,3 (start at 60%)

B) 12 min EMOM
– Odd – 3 Clean & Jerks @ 60-70%
– Even – 4 Muscle up/ 5 Ring dips

Monday, October 24th

A1) Back Squat 4 x 8 @ 60-70%
A2) High Box Jumps 4 x 5

B) 14 min AMRAP
– 12 Pull-ups
– 12 Burpees
– 12 OH walking lunges (should be hard, but unbroken)
– 50 DU/ 100 SU

Saturday, October 22nd

A1) Barbell Lunges 4x 20 (10p/ side)
A2) Weighted Push-ups 4×8-12

B) In Teams of 3:
20min AMRAP:
When partner 1 completes row/run rotate stations
1) Row 750m/ Run 600m

2) -20 DUs/60 SUs
-10 Box Jumps
-10 T2B

3) -10 Burpees
-15 RKB Swings (53/35)
-10 C2B/ Pull-ups”

Friday, October 21st

A) Push Press 4×8 @ 70-80%

B) 6min EMOM
strict pull-ups @ 40% of ME
If ME is bellow 5reps, perform 1-2 reps

C) 21-15-9
Front Squats @ 95/65
Ring Dips

Tuesday, October 18th

A1) Barbell Step-ups 4×12
A2) Ring Rows 4×8-12

B) For Time:
100DU/ 200SU
20 Pull-ups
40 sit-ups
20 Push Press
50 DU/100 SU
20 T2B/ K2C
40 sit-ups
20 Hang Snatch
100DU/ 200SU

Monday, October 17th

A) Clean 2,2,2,2
(build to a heavy double)

B) EMOM 10
1 – 10 Box Jumps
2 – 10 Burpees

C) 2 rounds
30 sec Hollow Hold
30 sec R/side Plank
30 sec L/side Plank

Saturday, October 15th

A) 10min EMOM
2 Hang Squat Snaches

B) Teams of 2
8rnds for time:
(each person completes 4rnds)

15 Burpees
10 Push Press
25 DU/ 50SU

Friday, October 14th

A1) Front Squat 4×5 build from 70%
A2) High Box jump 4×8

B1) Farmers carry 4×1(down and back)
B2) Strict Pull-ups 4×4-12

C) 3 rounds not for time
-12 KB/DB Thrusters
-30-45sec Hollow Hold
or 12 GHD sit-ups
-200m run/250m row

Thursday, October 13th

A1) SA KB/DB Push Press 4×8 each
A2) 50 Double unders (shoot for unbroken sets)
or 2-3 min DU practice

B) 18 min Aerobic pace AMRAP
500m Row/ 400m Run
12 KB swings (53/35)
12 T2B/ K2C
6-12 HSPU or 30-45sec HS hold

Wednesday, October 12th

A) Deadlift 5×10 @ 50%
*After 10th rep hold @ top position 15-20 sec before returning to the floor

B) For Time:
30 Hang Power Cleans (95/65)
10 Thrusters (95/65)
Rest 2min
20 Hang Power Cleans
20 Thrusters
Rest 2min
10 Hang Power Cleans
30 Thrusters