Monday Oct 21 - Sunday Oct 27, 2024

Monday Oct 21

 

Part A

 

5-4-3-2-1 Hang Squat Clean + Push Press (Build in weight across sets)

Set 1: 5 Hang Squat Cleans + 5 Push Press

Set 2: 4 Hang Squat Cleans + 4 Push Press

Set 3: 3 Hang Squat Cleans + 3 Push Press

Set 4: 2 Hang Squat Cleans + 2 Push Press

Set 5: 1 Hang Squat Clean + 1 Push Press

*Complete each complex unbroken

 

Part B

 

“Jackie”

1000m Row

50 Thrusters (45/35)

30 Pull Ups

 

Tuesday Oct 22

 

Part A

 

EMOM x 9

Dead hang 45sec with a semi false grip-knuckles over bar

20 Standing hollow lat pull down

Headstand 45sec- tripod- forward lean

 

Part B

 

EMOM x 9

20sec ring support tall

Heavy Farmer carry 45sec

3 eccentric HSPU- 5,1, x,1- kip up to start at top

 

Part C

 

For time

30 DU’s

1 wall walk with 20 Shoulder taps

20 dips

30 DU’s

1 wall walk with 16 Shoulder taps

30 Pistols

30 DU’s

1 wall walk with 12 Shoulder taps

40 Pull ups

30 DU’s

1 wall walk with 8 Shoulder taps

50 Push ups

30 DU’s

1 wall walk with 20 shoulder taps or 50ft HS walk

 

Wednesday Oct 23

 

Part A

 

1600m Run

80 Toes to Bar

40 Box Jumps (30/24)

-Partition any way. Athletes can break up and rotate movements however they desire.

 

Part B

 

4 Rounds

 

10 Inverted Skull Crusher

-rest 30 seconds-

15 Wide Grip Barbell Curls

-rest 1 min-

 

Thursday Oct 24

 

Part A

 

5 sets x 5 per leg Romanian Split Squats

-Complete a set every 2:30-

 

Part B

 

40 Wall Balls (20/14)

10 Line Facing Burpees

30 Wall Balls (20/14)

10 Line Facing Burpees

20 Wall Balls (20/14)

10 Line Facing Burpees

10 Wall Balls (20/14)

10 Line Facing Burpees

 

Friday Oct 25

 

Part A

 

8-minute EMOM:

 

Level 1

Even Minute: 3-5 Bar Muscle Ups

Odd Minute: 15 Hollow Rocks

 

Level 2

Even Minute: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups

Odd Minute: 10 Hollow Rocks in Tuck Position

 

Level 3

Even MInute: 7-10 Ring Rows

Odd Minute: 15-second Hollow Hold in Tuck Position

 

Part B

 

21-15-9

Calorie Row/Bike (Women: 15-12-7)

Power Snatches (95/65)

 

Saturday Oct 26

 

4 X 6:00 minute AMRAP's (with a partner):

 

Buy in for all 4 rounds:

P1: 400/300 M row & P2: 400/300 M run. Then swap with partner (P2: row & P1: run)

 

Then, in remaining time complete as many reps as possible of:

Round 1 & 3 - Partner passing wall balls (20/14)

Round 2 & 4 - Double dumbbell front rack carry (50s/35s)

 

Rest 2:00 minutes after each round

 

Sunday Oct 27

 

Part A

 

2000m Row for time

 

Part B

 

Every minute (14 minutes)

10 Kettlebell Swings (53/35)

10 Push Ups