Monday, October 10th
STRENGTH
4 SETS*
1 Power Clean
+
2 Split Jerk
*Start Moderate and build to Moderate-Heavy.
(Score is Weight)
Week 6 of 9
WORKOUT
10 ROUNDS FOR TIME
1 Power Clean & Jerk (225/155)|(155/105)
5 Burpees Over Bar
100m Run
(Score is Time)
Tuesday, October 11th
STRENGTH
4-4-2*
Front Squat
*Start Heavy and end Heavy+.
(Score is Weight)
Week 6 of 9
WORKOUT AMRAP x 15 MINUTES
15/12 Cal Bike
30 Alt. Mountain Climbers
15 Box Jump (24/20)
30 Alt. Bicycle Crunches
(Score is Rounds + Reps)
Wednesday, October 12th
STRENGTH
4 SETS*
1 Snatch**
+
1 Hang Squat Snatch
-Rest As Needed b/t Sets-
*Start Moderate and build to heavy.
**Snatch can be Power or Squat.
(Score is Weight)
WORKOUT
“ATLAS”
EMOM x 20 MINUTES*
1 Power Snatch
+
1 Hang Squat Snatch
+
1 Overhead Squat
*Option 1: (135/95)|(95/65)
Option 2: (155/105)|(115/75)
Option 3: (185/135)|(135/95)
(Score is Weight)
Thursday, October 13th
STRENGTH
4 SETS
10/10 Single Arm DB Bent Over Rows
15-20 DB Floor Press
-Rest As Needed b/t Sets-
(No Measure)
WORKOUT
4 SETS FOR MAX REPS
1:00 – 50′ Shuttle Runs*
1:00 – Box Step-Overs (24/20)
1:00 – Strict Pull-Ups
1:00 – Up-Downs
*Each 50′ intervals counts as 1 Rep. If no access to 50′ complete a 200m Run.
-No Additional Rest b/t Sets-
(Score is Total Reps)
Friday, October 14th
STRENGTH
4 SETS*
1 Clean
+
1 Hang Squat Clean
-Rest As Needed b/t Sets-
*Start Moderate and build to heavy. Clean can be Power or Squat.
(Score is Weight)
Week 6 of 9
WORKOUT
ON A 15:00 RUNNING CLOCK…
Complete as much of the work as possible…*
150 Wall Balls (20/14)|(14/10)
75 Hang Power Cleans (115/75)|(75/55)
*Partition as needed. If do not complete all 225 reps, every rep left at the 15:00 is added as seconds to your time. Ex: Complete only 200 reps…score is 15:25.
(Score is Time)