Saturday Oct 16
35 Min AMRAP
With a partner
6 Rounds (each partner does 3 rounds)
5 pull ups
5 burpees
5 Thrusters 95/65
Then
6 Rounds
5 pull ups
5 burpees
5 Snatch 135/95
Then
6 Rounds
5 pull ups
5 burpees
5 Clean and Jerk 185/125
Then
6 rounds with
5 pull ups
5 burpees
5 clean and jerk 205/145
*every 6th round each partner runs 1 solo lap (330m)
Scale the weight so that the thrusters are a warm up and the snatches and 1st round of cleans are a little tough but manageable.
Sunday Oct 17
10 Rounds
10 Box Jumps
10 Abmat Sit Ups
2 Squat Snatches 155/105
100m Run
Monday Oct 18
5 Sets of 3 Clean. Try to get the 3 reps done in about 20 seconds
Build up to about 90% of your 1RM
If you can clean more than your body weight, do squat cleans.
4 Sets of 4 Front Squats
Clean the weight from the ground for the Front Squats
Use about 75% of your 1RM for these front squats (same as last week).
If last week you did a 1 second hold in the bottom, do that again.
Power Clean the weight from the floor and perform 4 Front Squats.
Try to perform 1 set every 2 min.
Metcon:
5 Rounds
Min 1 :50 sec of cal
Min 2 :50 sec of wall ball
Min 3 rest
Score total cals + wall balls
Tuesday Oct 19
Sumo Deadlift
10-8-6-4-2Make all 5 Sets challenging.
Note these are sumo deadlifts and the metcon is sumo deadlift HIGH PULL
Metcon:
15 Min AMRAP
10 Sumo Deadlift High Pull
10 Push Press
5 Pull Ups
5 Push Ups
RX+
1 Peg Board instead of pull ups
5 HSPU instead of push ups
Wednesday Oct 20
30 Snatch 135/95
10 Muscle Ups
30 Clean and Jerk
10 Muscle Ups
30 Thrusters
10 Muscle Ups
Use a weight that you can finish the 30 snatch in under 5 min.
Thursday Oct 21
3 Set of 6 Snatch Balance
Build up to 50-60% of your 1RM Snatch
3 Sets of 3 Hand Power Snatch
Use about 70-80% of your 1RM Snatch
3 Sets of 1 Snatch (stick with hang if you prefer and go heavy)
Metcon:
4 rounds
40 sec work 20 sec rest
min 1 Russian KB Swings 70/53
min 2 cals
min 3 cross body knee to elbow
min 4 air squat
total reps
Friday Oct 22
4 Min to hit a max Clean
4 Min for Max
Bar Muscle Ups
or
Max Pull Ups
or
Max Ring Rows
Metcon:
8 Min AMRAP to do one of the following
30 Double Unders
8 DB Push Press Left Arm 50/35
8 DB Push Press Right Arrm
8 Lateral Burpees
or
20 Double Unders
6 DB Push Press Left Arm 50/35
6 DB Push Press Right Arrm
6 Lateral Burpees
or
20 Single Unders
5 DB Push Press Left Arm 35/20
5 DB Push Press Right Arrm
5 Lateral Burpees
