Saturday Oct 9
With a partner, alternate each round
40 Min Cap
8 Rounds
5 Hang Squat Cleans 185/125
10 Burpee Over bar
8 Rounds
5 Shoulder to Overhead 185/125
10 Single Leg Squats
8 Rounds
5 Front Squats 185/125
10 Burpee TTB
Sunday Oc 10
3 Rounds
100 DUs
20 Chest to Bar Pull ups
30 single db box step overs
4 power cleans (185/135) (scale to a weight you can do 4 reps in under a minute)
Monday Oct 11
4 Sets of 3 Clean
Build up to about 90% of your 1RM, perform the 3 as quick singles
If you can clean more than your body weight, do squat cleans.
3 Sets of 3 Front Squats
Earlier today, we cleaned about 90% of our 1RM.
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 3 Front Squats.
Try to perform 1 set every 2 min.
Fewer reps today as we have 45 thrusters in the metcon
Metcon:
21-15-9 reps for time of:
Thruster 95/65#
Pull-ups
Tuesday Oct 12
With a partner, alternate rounds
35 Min AMRAP
10 Rounds
10 Push Press 115/85
10 TTB/GHD
3 Min Break
10 Rounds
10 Cals
10 Burpees
3 Min Break
AMRAP
5 Muscle Ups
20 Second plank each side
Some groups won’t finish the cals/burpees, some will get 5+ rounds of muscle ups
Score your total burpees + muscle ups
Wednesday Oct 13
On a 39 Min Clock
12 Min EMOM (The 1st 12 Min should feel like a warmup)
Min 1 5 Deadlift 135
Min 2 5 HSPU
Min 3 1 Rope Climb or 5 Pull Ups
3 Min Break
4 Min EMOM
100m Run and 3 Deadlift 225/155
3 Min Break
Every 90 Seconds for for 6 Min
200m Run and 2 Deadlift 315/225
3 Min Break
Every 2 Min for 8 Min
1 Lap 300m and 1 DL 375/285
Scale the weight so that you are doing about 60/70/80% of your 1RM
Cut the run distance if you won’t/didn’t have 30 seconds to lift.
If you don’t want to run, row/ski/bike 30/60/90 seconds each round
Thursday Oct 14
6 Set of 1 Snatch
Build up to about 90% of your 1RM
Or
6 Sets of 3 Snatch
If your 1RM is near your bodyweight do 6×1
If you are newer to snatching.
Build up to
60-75% of your 1RM and try to touch and go these 6×3
Also
6 Sets of 3 OHS
Use about 70% of your 1RM Snatch
Metcon:
1 Lap Run
6 Rounds
6 Chest to Bar Pull Ups
6 DB Hang Clean and Jerk (switch arms each round)
200 M Run
4 Rounds
4 Chest to Bar Pull Ups
4 DB Hang Clean and Jerk
Friday Oct 15
“Morrison”
50-40-30-20 and 10 rep rounds for time of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 53/35
