Sat Oct 22
10 Rounds* – Partners work at same time and switch exercises after each round.
15/10 Cal Row – RX+ Bike/Ski
15 TTB
After both partners are done with the work in each round.
Run 200m together – Odd rounds
15 Deadlifts 225/135 (15 total) – Even Rounds
RX+ 315/225
Scale so the early rounds the cals take around a minute and the TTB take 30-40 seconds.
After its all said and done
Each partner will have done
75 Cal
75 TTB
5x200M run
and split the 75 DL
Sun
15 Rounds
12/9 Cal
5 Pull Ups RX+ 2 Muscle Ups
3 OHS 155/105
Monday
1×25 Back Squat
Last week we did 4×15 Back Squat.
If you did all 4 sets with the same weight, use that weight.
Otherwise, shoot for about 2/3rds of your 1RM
Metcon:
“Klepto”
Four rounds of:
27 Box jumps, 24″ box
20 Burpees
11 Squat cleans, 145/100 pounds
Tuesday
3×5 Strict Press
2×3 Push Press
4×1 Split Jerk
Use the Strict Press and Push Press as a warm up for the Jerk.
Take more than 4 attempts at a PR Split Jerk if time allows.
Metcon:
10 Min AMRAP
1000M Row/Ski or 50 Cal BIke (Scale to something under 5 Min)
75 Thrusters 75/55#
Wednesday
45 Min AMRAP
20 OHS 95/65
1 Min Break
30 KB Swing 53/35
RX+ 20 Single arm Devils Press 50/35
(Yes 30 KB or 20 DP)
1 Min Break
40/30 Cal
3 Min Break
Thursday
10 Min to Build to a heavy Snatch, about 85-90% of your 1RM
Then
12 Rounds
Min 1 40 Double Unders
Min 2 10 Toes to Bar/GHD
Min 3 1 Power Snatch about 85-90% of what you built up to earlier (you shouldn’t miss any).
Score the minutes you completed all the work. 36 is perfect
Friday
“Cindy”
20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
Scale the movements or reduce reps so that you are getting at least 10 rounds
If you have done Cindy before and scored over 20 rounds, consider
“Cindy XXX”
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
Strength
4×8 Bench Press – Starting the same 4×8,10,12,15 cycle again.
If you have been coming consistently for over a year, consider using a multi grip bar or doing incline bench this cycle.
