Monday Oct 7 - Sunday Oct 13, 2024

Monday Oct 7

 

Part A

 

8 sets x [1 Power Clean + 1 Front Squat + 1 Push Jerk] (Unbroken, build in weight)

-Complete a set every 1:30-

 

Part B

 

14:00 AMRAP

7 Dumbbell Thrusters (50s/35s)

7 Burpee Over Dumbbell 

7 Toes to Bar

 

Tuesday Oct 8

 

Part A

 

This is the final week of our strict handstand push-up gymnastic strength cycle. It's retest day!

 

Level: 1 set of max strict handstand push-ups

Level 2: 1 set of max strict box handstand push-ups (note the box height used)

Level 3: 1 set of max push-ups or elevated push-ups

 

Part B

 

Every 3:00 (8 sets)

Odd Sets: 20/16 Calorie Air Bike/ski/row

Even Sets: 200m Run

 

Wednesday Oct 9

 

Part A

 

Front Squats

10, 8, 6, 4, 2 – every 2 min

 

Part B

 

3 Rounds

21 Hang Power Snatch (75/55)

7 Box Jumps (30/24)

-at 10:00-

3 Rounds

21 Box Jumps (24/20)

7 Hang Power Snatch (115/85)

 

Thursday Oct 10

 

Part A

 

5 sets:

21/16 Calorie Row

15 Pull-ups

9 Strict Handstand Push Ups

-rest 1:1 between sets-

 

Part B

 

3 sets

 

15 Strict Abmat Situps (hands next to head or across chest)

:30 Hanging L-sit Hold

10 KB Side Bends (each side)

7 Alligator Rolls (each side)

 

*Rest 1:00 between sets

 

Friday Oct 11

 

Part A

 

10, 8, 6, 4, 2 Strict Overhead Press – every 2 min

 

Part B

 

40 Push Ups

80 Air Squats

20 Bench Press (135/85)

40 Wall Balls (20/14)

20 Bench Press (135/85)

80 Air Squats

40 Push Ups

 

Saturday Oct 12

 

100m Sled Push 

75 air squats 

50 burpees

25 box jumps (30/24)

100m Sled Push

 

** Sub 50 foot double dumbbell lunges for the Sled Push if needed. Use two dumbbells (50/35) held any way.

 

Sunday Oct 13

 

Every 2:00 (10 sets)

20-second Max Calorie Air Bike

*Stay on the bike and pedal slowly until the next 2:00.

**Scored by total calories

 

Please note that the gym will be closed on Monday Oct 14 for Thanksgiving