Monday, October 16th
Strength
Overhead Squat
6-4-2 | 4-3-2*
Front Squat
6-4-2 | 4-3-2*
Workout
ON A 11:00 RUNNING CLOCK…
20 Overhead Squats OR Front Squats (135/95)
-Immediately Into-
6 ROUNDS
5 Shoulder to Overhead
50 Double Unders
-Immediately Into-
Max Overhead Squats OR Front Squats in Time Remaining…
(Score is Total Max Overhead or Front Squats)
*Sub 80 Single Unders for 50 Double Unders
Tuesday, October 17th
Strength
Power Clean
6-4-2 | 4-3-2*
Workout
3 SETS
200m Run
10 Hang Power Cleans (155/105)(115/75)
200m Run
5 Hang Power Cleans
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
Wednesday, October 18th
Skill
EMOM x 6 MINUTES*
Pressing Skill Work…
Option A…
2 Strict Handstand Push-Ups
+
3 Kipping Handstand Push-Ups
Option B…
2 DB Deficit Push-Up
+
3 Pike Push-Ups
*Complex must be completed unbroken.
(No Measure)
Workout
AMRAP x 16 MINUTES
5 Strict Handstand Push-Ups*
10 Box Jumps (30/24)(24/20)
15 Air Squats
20 V-Ups
*Option for Box Pike Push-Ups.
(Score is Rounds + Reps)
Thursday, October 19th
Extended Warm-up
EMOM x 8 MINUTES
MIN 1 – 5 Deadlifts*
MIN 2 – :40 Gymnastics Practice**
*Start Light and build to workout weight.
**Gymnastics Options:
(Banded) Pull-Ups
Chest to Bars
Ring Muscle-Ups
(No Measure)
Workout
FOR TIME*
2000/1800m Row
60 Deadlifts (225/155)(155/105)
20 Ring Muscle-Ups**
*Partition reps and movements as needed.
**Option for 60 Pull-Ups or 30 Up-Down Pull-Ups**.
(Score is Time)
Friday, October 20th
Strength
Bench Press
6-4-2 | 4-3-2*
Workout
Metcon
AMRAP x 6 MINUTES
20/15 Cal Bike
20 Slam Balls (Athlete Choice)
20 Walking Alt. Lunges
-Rest 1:00-
AMRAP x 4 MINUTES
15/12 Cal Bike
15 Slam Balls
-Rest 1:00-
AMRAP x 2 MINUTES
Max Cal Bike
(Score is Total Reps)*
*Each Cal in final AMRAP = 1 Rep.
Saturday, October 21st
Strength
EMOM x 7 MINUTES*
1 Power Snatch
+
2 Hang Squat Snatch**
*Start Light-Moderate and build to Moderate-Heavy.
**Option for Deep Power.
(Score is Weight)
Partner Workout
IN TEAMS OF 2…
3 ROUNDS FOR TIME*
60 Wall Balls (Athlete Choice)
50 Burpees Over Bar
Hang Snatches (Athlete Choice)**
*P1 works while P2 Rests. Split work as needed.
**Option for Power or Squat.
R1 = 40 Reps @ Light
R2 = 30 Reps @ Light-Mod
R3 = 20 Reps @ Moderate.
(Score is Time)
