Monday October 3
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds [10-15 kettlebell swings + 10 hand-release push ups]
+
A. Split jerk, build to a tough single in 10:00
B. Strict toes to bar or knees to elbows, 3x5-7, :60 rest
+
AMRAP in 9:00
10 pull ups or ring rows
15 kettlebell swings
40 double unders (scaled- 20) or 80 singles
+
Not for time:
Accumulate :60 L-sit in any variation (rings, bar, etc)
Tuesday October 4
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 goblet squats + :20-:30 nose to wall hold]
+
Every :90 for 4 sets:
1st: 2-3 back squats @40x1 tempo
2nd: :30 double under or kipping practice
+
For time:
30 row calories
30 box jumps
30 wall balls, 20 to 10’/14 to 9’
+
2 rounds not for time:
40m plate pinch carry
40m unweighted walking lunges
Wednesday October 5
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [5 strict pull ups or ring rows + 10 jumping squats]
+
A. 1 power clean + 2 hang power cleans, 1-1-1-1-1, begin a set every 2:00
B. Snatch pull clusters, 3x1.1, being @105% of 1RM snatch and build each set, :10 between
singles, 2:00 between sets
+
3 rounds for time:
15 deadlifts, 95/135
10 burpees over the bar
200m run
+
Not for time:
Mobility work of choice
Thursday October 6
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 wall balls + 1-2 rope climbs or :60 kipping practice]
+
A. 1 snatch balance + 1 overhead squat, 1-1-1-1-1, begin a set every 2:00
+
3 sets for reps:
:60 overhead squats
:60 row calories
:60 toes to bar
:60 rest
+
3 sets, goal is to go unbroken:
:15 R side plank
:30 front leaning rest
:15 L side plank
:30 front leaning rest
Friday October 7
A Max out Friday
+
For time with a partner, one person working at a time:
400m run
50 thrusters, 65/95
40 weighted sit ups
30 box jumps
20 pull ups
400m run
Saturday October 8
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds [2-3 wall walks + :20-:30 passive hang from bar]
+
A. Front rack alternating step ups, 4x10, heavier than last week, 2:00 rest
B. Pendlay row, 3x5-6, heavier than last week, :90 rest
+
3 rounds for time:
400m run
20 kettlebell swings
20 burpees
+
Bis, tris, and abs of choice