MONDAY 10/19

QUICK WARM-UP: 2

rounds of

1:00 easy row,

10 glute bridges,

10 banded good mornings, 1

0 hollow rocks,

5 empty bar deadlifts,

5 kip swings, 3

toes to bar or workout variation.

A.

Every 3 minutes for 3 sets

10 deadlifts.

Start mod-heavy and build to heavy.

 

B.

For time:

50 toes to bar,

50/40 calorie row,

50 toes to bar,

50/40 calorie row,

50 toes to bar.

Score is time.

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TUESDAY 10/20

WARM-UP:

2 rounds of 1:00 easy bike or row,

10 air squats,

10 banded pass throughs,

5 alternating Samson lunges,

3 muscle cleans,

3 strict press,

3 push jerks.

A.

Every 2 minutes

10-8-6-4-2

muscle clean + strict press (unbroken).

Start light and build each set: 

B.

“Heavy Grace.”

For time:

30 power clean and jerks (185/125).

COMPETITION VARIATION:

For time: 30 power clean and jerks (225/155).

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WEDNESDAY 10/21

WARM-UP:

2 rounds

100m easy run,

20m high knees,

20m butt kicks,

10 alternating Samson lunges,

10 scap push ups,

20 single unders,

10 double unders,

1 wall walk 

 

A.

20 minute cap:

Handstand practace

10-8-6-4-2 of back squat

DB bench press with pause 3131

(athlete choice, unbroken heavy).

 

B.

5 rounds for time:

400m run,

50 double unders,

5 wall walks.

 

COMPETITION VARIATION:

50 ft handstand walk

THURSDAY 10/22

WARM-UP:

2 rounds of 30-second machine,

5 empty-bar Romanian deadlifts,

5 muscle snatches,

5 hang power snatches,

3 power snatches from the floor,

3 burpees,

3 pull-ups or jumping pull-ups.

A.

Every 1:00 for 8 sets:

2 power snatch (singles).

Start moderate and build to moderate-heavy.

 

B.
9:00 AMRAP:

12 power snatch (75/55),

4 burpee pull-ups.

C.

20 minutes 

Weight vest box steps

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FRIDAY 10/23

WARM-UP:

2 rounds of 10 glute bridges,

10 banded lateral steps,

8 dead bugs,

5 empty-bar tempo front squats,

6 box step-ups.

A.

Every 2 minutes for 16 minutes:

 2 front squats.

Start moderate and build to moderate-heavy. 

B.

Every 3:30 for 5 sets:

8 front squats (135/95),

16 box step overs (24/20),

8 front squats (135/95).

Step overs can be lateral or box facing. 

C.

10 rope climbs for time or 

20 ring muscle ups for time

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SATURDAY 10/24

WARM-UP:

EMOM x 6 minutes.

Minute 1: :45 easy row.

Minute 2: 10 air squats + 10 alternating reverse lunges. Minute 3: 5 scap pull ups + 15 second dead hang.

Minute 4: 10 bird dogs (5/side) + 10 glute bridges.

Minute 5: 5 PVC good mornings + 5 inchworm push ups. Minute 6: :45 easy row.

 

7 minutes to build to workout bench press weight with partner

 

A.
“Big Steve.” Teams of 2,

on a 20:00 clock.

5 rounds (each):

20/15 calorie row,

20 GHDs,

immediately into max reps bench press in the remaining time (155/105).

*One partner starts on the rower, one starts on the GHD. *Switch when reps are completed.

*Both partners complete 5 rounds.

*During the bench, one partner must deadhang from the pull-up bar while the other partner benches.

 

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• MONDAY 10/12

• Warm-Up:

• 10

• low box step ups,

• 10 alternating reverse lunges,

• 10 banded good mornings.

• empty barbell,

• 5 Romanian deadlifts,

• 5 hang power cleans,

• 5 push jerks,

• 3 power clean + push jerks.

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• A.

• Every 1:00 (5:00)

• 5 power clean and jerk (light),

• straight into

• every 1:00 (5:00)

• 3 power clean and jerk (moderate),

• straight into every :30 (5:00)

• 1 power clean and jerk (heavy).

• Scored by heaviest weight.

• All reps are touch and go.

• Use the same light weight for all 5-rep sets, the same moderate weight for all 3-rep sets, and the same heavy weight for all 1-rep sets.

B.

15 minute Clock

10-8-6-4-2

bench press (athlete choice, unbroken heavy)

deadlift (athlete choice, unbroken heavy).

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C.

• "October Monthly Challenge.

• " 15:00 AMRAP

• max box step ups (20").

• Note: In October we are building capacity toward the CHAD workout on 11/11.

• If athletes plan to use a weighted vest or ruck for Chad, they should use that weight today.

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TUESDAY 10/13

Warm-Up:

15 air squats,

8 scap pull-ups,

8 hollow rocks,

5 kip swings,

3 low-bar transitions.

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A.

8:00 clock, kip swing + bar muscle-up transition work.

 

B.

"Jason."

For time:

100 air squats,

5 muscle ups,

75 air squats,

10 muscle ups,

50 air squats,

15 muscle ups,

25 air squats,

20 muscle ups.

Scored by time.

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WEDNESDAY 10/14

Warm-Up:

1:30 easy air bike,

20 single unders,

10 banded pull aparts,

10 scap push ups,

10 tempo push ups (:02 down),

20 double unders,

5 burpee to bar,

5 empty bar deadstop bench press (3-second pause).

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A.

Every 90 sec x 5 sets

deadstop bench press (3-second pause).

Start moderate and build to moderate-heavy.

 

B.

Every 2 min x 5 sets

3 Back squat

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C.

3-3-3-4:00 AMRAP of

75 double unders,

20 burpee to bar,

max calorie air bike in the remaining time.

Rest 1:00 between sets.

Scored by total calories.

 

THURSDAY 10/15

Warm-Up:

2 rounds of 10 glute bridges,

10 banded good mornings,

10 dead bugs,

5 empty-bar deadlifts,

5 hang muscle snatches,

5 hang power snatches,

5 sit ups.

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A.

Every 3 minutes for 3 sets

12 deadlifts.

Start mod-heavy/heavy and build to a 12-rep max. 

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B.

9:00 AMRAP

15 sit-ups,

10 deadlifts (115/75),

5 hang power snatch (115/75).

Score is rounds + reps. KG: 52.5/35.

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Comp

15 GHD sit-ups,

deadlifts (135/95),

5 hang power snatch (135/95).

FRIDAY 10/16

Warm-Up:

2 rounds

100m run,

10 alternating Samson lunges,

4 box step-ups,

4 box jumps + step down,

8 wall balls.

100m at workout pace,

5 box jumps,

5 wall balls.

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A.

"Kelly."

5 rounds for time

400m run,

30 box jumps (24/20),

30 wall balls (20/14).

 

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SATURDAY 10/17

Warm-Up:

2 minute bike,

10 PVC pass throughs,

10 scap pull ups,

10 hollow rocks,

10 arch rocks.

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A.

Every 1:00 for 8 sets,

5 toes to bar + 4 kipping pull ups + 3 kipping chest to bar.

 

:B.

In teams of 2,

4 sets (each/1:1)

20/16 calorie bike,

20 chest to bar/toes to bar,

20/16 calorie bike.

Score is total time. Sets alternate between chest to bar and toes to bar: round 1 is chest to bar, round 2 is toes to bar, and so on. 35:00 cap.

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