Monday, October 17th
STRENGTH
EVERY 1:30 x 10 SETS*
2 Snatches
*Start Moderate and build to something Heavy. Snatch can be either Squat or Power
(Score is Weight)
Week 7 of 9
WORKOUT
4 SETS
10 Deadlifts (115/75)|(75/55)
8 Hang Power Snatch
6 Shoulder to Overhead
4 Wall Walks
-Rest 1:00 b/t Sets-
(Score is Slowest Set)
OPTIONAL FINISHER
FOR QUALITY
300/200 Alt. Box Step-Ups (24/20)
Week 1 of 4 – “Chad” Extra Credit
(No Measure)
Tuesday, October 18th
STRENGTH
4-2-2*
Front Squat
*Start Heavy and end Heavy+. Goal is to start and end heavier than last week.
(Score is Weight)
Week 7 of 9
WORKOUT
AMRAP x 8 MINUTES
30 Double Unders
5 Front Squats (155/105)|(115/75)
(Score is Rounds + Reps)
Wednesday, October 19th
SKILL
1.) 2 SETS
7-10 False Grip Ring Rows
:10 Top of the Ring Hold
:10 Bottom of the Ring Hold
-Rest As Needed b/t Sets-
Into…
2 SETS
3 Ring Transition Drills
-Rest As Needed b/t Sets-
(No Measure)
-Rest as Needed Before Part 2-
2.) 2 SETS
1 Ring Kip Swing
+
1 Hips to Rings
+
1 Ring Muscle-Up
(No Measure)
WORKOUT
“DEVIL IN THE DETAILS”
FOR TIME*
36 Ring Muscle-Ups
60 Alt. DB Devil’s Press (50/35)|(35/20)
*Partition any way needed.
(Score is Time)
Option 1 RMU: Jumping RMU
Option 2 RMU: Up-Down Strict Pull-Up
Thursday, October 20th
WORKOUT
4 SETS
ON A 6:00 RUNNING CLOCK…
100m KB Farmer Carry (Athlete Choice, Heavy)
20 Alt. Pistols
30 Box Jumps (24/20)
Max Cal Bike in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Total Cals)
Option 1 Pistol: Single Leg Box Step Downs
Option 2 Pistol: Single Leg Box Squats
Friday, October 21st
STRENGTH
EVERY 1:30 x 10 SETS*
2 Clean & Jerk
*Start Moderate and build to something Heavy. Clean can be either Squat or Power.
(Score is Weight)
Week 7 of 9
WORKOUT
“CALIFORNIA DREAMIN”
20 ROUNDS FOR TIME
1 Power Clean & Jerk (185/135)|(135/95)
2 Burpees Over Bar
3 Toes to Bar
(Score is Time)
Last Seen: 6/4/2022 (Remix of the Classic “California Love”)
