Monday, October 3rd
STRENGTH
2-2-2-2-2
Split Jerk*
*Start Moderate
-Heavy and build to Heavy.
(Score is Weight)
Week 5 of 9
WORKOUT
AMRAP x 15 MINUTES
5 Renegade Rows (50/35)|(35/20)*
10/8 Cal Bike
20 Slam Balls (30/20)|(20/10)
40 Alt. Crossbody Mountain Climbers
*1 Rep= Push-Up + Row (R) + Row (L).
(Score is Rounds + Reps)
Tuesday, October 4th
STRENGTH
EVERY 1:30 x 7 SETS*
1 Power Snatch + 1 Deep Hang Power Snatch
*Start Moderate and build to Moderate-Heavy. Catch at parallel or slightly above.
(Score is Weight)
Week 5 of 9
WORKOUT
4 ROUNDS FOR TIME
15/12 Cal Row
7 Power Snatches (115/75)|(75/55)
-Rest 2:00-
4 ROUNDS FOR TIME
15 Up-Downs Over Bar
7 Power Snatches
(Score is Total Time)
Wednesday, October 5th
STRENGTH
6-4-4*
Front Squat
*Start Moderate-Heavy and build to Heavy. The goal should be to start/end heavier than last week.
(Score is Weight)
Week 5 of 9
WORKOUT
AMRAP x 10 MINUTES
1 Rope Climb
2 Front Squats (205/145)|(145/100)*
10 Box Jump Overs (24/20)
*Can be taken from the floor or rack.
(Score is Rounds + Reps)
Rope Climb Option 1: 1 Strict Pull-Up + 1 Strict Knees to Chest (2 Reps of Complex for 1 Rope Climb)
Rope Climb Option 2: Rope Lowers (Climb Down + Climb Up for 1 Rope Climb)
Thursday, October 6th
WORKOUT
EMOM x 28 MINUTES
MIN 1 – :45 Max Strict Pull-Ups
MIN 2 – :45 Cardio Choice (Cals)
MIN 3 – :45 Max Toes to Bar
MIN 4 – :45 DBL KB Static Hold (Athlete Choice, Moderate)*
*Static Hold Options:
Farmer
Overhead
Front Rack
Mixed Grip
(Score is Total Reps of Pull-Ups, Cals, & TTB)
Friday, October 7th
STRENGTH
EVERY 1:30 x 7 SETS*
1 Power Clean + 1 Deep Hang Power Clean
*Start Moderate and build to Moderate-Heavy. Catch at parallel or slightly above.
(Score is Weight)
Week 5 of 9
WORKOUT
“THE FIFTH ELEMENT”
5 ROUNDS FOR TIME
50 Double Unders
10 Deadlifts (135/95)|(95/65)
5 Hang Squat Clean & Overhead
10 Handstand Push-ups
100m Run
(Score is Time)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
