Monday 10/7
Warm-Up
One set of:
Pallof hold x 30 seconds per side
Banded Press 10 reps chest level
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps
10 Good mornings
10 Thrusters
A.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Sets 1-4 = 1-2 reps
*Sets 5-7 = 2-3 reps @ 5-10% lighter than your heaviest load lifted today.
Your first four sets should be HEAVY – above 90%. If you reach the top end of the range, increase the load until you’re unable to do so. For the last three sets, back off by 5-10% and aim for 3 reps each set.
B.
Every 4 minutes, for 16 minutes (4 sets) for max snatches of:
90 Seconds of Snatches (75/55) or DB (40/25)
60 Double-Unders
You don’t have to do the double-unders quickly, but you will need to do them in a fatigued state. Push hard on the 90 seconds to rack up as many snatches as possible…then transition and get the double-unders done so that you can rest a bit before your next interval.
Tuesday 10/8
Tuesday 10/8
Warm-Up
Two minutes Ski Erg or Assault bike:
Bear crawl x 20 sec forward then 20 sec backward
Up dog/down dog x 8 reps
Shoulder taps x 20
Push up negatives x 4 @ 5 sec down
Handstand Hold x 20 sec
Handstand shoulder taps x 10
A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4/2 Ring Muscle-Ups
Station 2 – up to the wall Handstand Walk or shoulder taps
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
B.
Two rounds for time of:
20 back squats (95/65)
800 Meter Run
20 Pull-Ups
Time cap = 12 minutes
Wednesday 10/9
Warm-Up
400 m Run
walking lunge x 60 sec
Pigeon Stretch x 30 sec/side
Two Rounds:
Bird dog x 10
Single leg hip thrust x 10/ side
Double leg hip thrust x 10/side
Followed by…
Romanian Deadlift with Barbell x 10
Speed Deadlift (light) x 5-7
A.
Every 2minutes, for 12minutes (6 sets):
Deadlift x 2 reps
These sets should all be heavy
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps (24″/20″ – step down)
10 Toes to Bar
10 Alternating Reverse Lunges (50/35 lb DBs)
C.
EMOM for 7 minutes
4 box jumps
6 V-ups
8 jump lunges
Thursday 10/10
Warm-Up
400m run into
60 sec Single Unders
60 sec Double Under practice
Normal-grip Scap Pull-ups x 5
Wide-grip scap pull-ups x 5
Close-grip scap pull-ups x 5
A.
Against a 4-minute running clock, for max reps:
400 Meter Run
40 Double Unders
10 Chest-to-Bar Pull-Ups
Max Reps of Snatch (135/95 lbs)
Rest 2 minutes, and repeat for a total of six (6) sets – 36 minutes total.
Friday 10/11
Warm-Up
Two minutes Assault bike
Followed. by…
100′ Single Arm Dumbbell Overhead Walk
Single Arm Dumbbell push press x 10/arm
Push-ups x 10
Pike push ups x 10
Handstand hold x 20 -30 sec
A.
For time:
40/30 Calories of Assault Bike
30 Handstand or Pike Push-Ups
30 Alternating Dumbbell Snatches (50/35 lbs)
30 Push-Ups
30 Dumbbell Push Presses (50/35 lbs)
800 Meter Run
Rest until the running clock reaches 20:00, and REPEAT.
Saturday 10/12
Warm-Up
500 Meter Row @ easy pace
Followed by …
One set of:
Banded Monster Walks x 30 seconds forward / backward / lateral
Banded Squats x 10 slow & controlled reps
10 Empty Barbell Squats
A.
Every 2:00 for 16 minutes (8 sets):
Back Squat
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 97%
*Sets 7-8 = 1 rep @ 101%+
The goal of today is to find a 1-RM.
B.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (20/15 kg)
30 Pull-Ups