Monday, October 30th
Strength
Bench Press
ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Bench Press
Workout
EVERY 3:00 x 3 SETS*
3-6-9-and so on…
Box Jumps (24/20)
Wall Balls (20/14)(14/10)
-Rest 1:00 b/t Sets-
*Begin at the start of each AMRAP.
(Score is Lowest Rounds + Reps)
Tuesday, October 31st
Extended Warm-up
EMOM x 8 MINUTES*
MIN 1 – 2-4 Power Snatches
MIN 2 – 2-4 Hang Clean & Jerks
*Start Light and build to workout weight or slightly past.
(No Measure)
Workout
“WITCH WAY?”
FOR TIME
10 Power Snatches (115/75)(75/55)
20 Hang Clean & Overhead
20 Burpees
50/40 Cal Row
20 Burpees
20 Hang Clean & Overhead
10 Power Snatches
(Score is Time)
Wednesday, November 1st
Skill
ON AN 8:00 RUNNING CLOCK…
Practice Toes to Bar*
*Practice Straight Leg or Bent Knee variation of the Toes to Bar. Straight Leg requires more hamstring flexibility while the Bent Knee may allow for faster cycle time.
(No Measure)
Workout
2 SETS FOR TIME*
200m KB Farmers Carry (53/35)(35/26)**
100 Double Unders (200 Singles)
40/35 Cal Bike
25 Toes to Bar
*Option to partition movements as needed. Once starting a movement, you must complete allotted reps.
**Option to use 50/35 / 35/25 DBs.
-Rest 3:00 b/t Sets-
(Score is Slowest Set)
Thursday, November 2nd
Skill
4 SETS*
1 Segmented Power Clean**
+
1 Hang Power Clean
+
1 Hang Squat Clean
*Keep weight Light. This is meant to be prep for tomorrow’s 1-Rep Attempt!
**Pause Below the Knee, Above the Knee, Power Position, then complete Power Clean.
(No Measure)
Workout
AMRAP x 18 MINUTES*
400m Run
20 Push-Ups**
200m Run
20 Walking Lunges
*Weight Vest Optional.
**Option for Hand Release Push-Ups.
(Score is Rounds + Reps)
Friday, November 3rd
Strength
Power Clean
ON A 22:00 RUNNING CLOCK…
Build to a 1-Rep Power Clean
Workout
EMOM x 10 MINUTES
Pull-Ups*
1 Power Clean (75% of 1-Rep)
*Pull-Up Volume Options:
6 Reps
8 Reps
10 Reps
12 Reps
**Option for Chest to Bar / Kipping / Jumping Pull-ups.
(Score is Weight)
Saturday, November 4th
Workout
IN TEAMS OF 2…
FOR TIME
6 ROUNDS
10 Push Press (Athlete Choice, Light)
10 Up-Downs
-Immediately Into-
4 ROUNDS
12 Push Press (Athlete Choice, Light-Mod)
12 Burpees
-Immediately Into-
2 ROUNDS
15 Push Press (Athlete Choice, Moderate)
15 Burpees Over Bar
*P1 will complete one full round while P2 completes Max Cal Bike. Once a full round is complete P2 will complete a full round while P1 completes Max Cal Bike.
(Score is Total Cal Bike)
