Sept 30 – Oct 6, 2019

Sept 30

In 8 min:

Sequence 10 double unders together. Goal is to accumulate as many 10 rep sets as possible with minimal mistakes.

AMRAP 12

In teams of 2-4

Max Cal Bike

Oct 1

Bench Press

3-3-3-3

Work up to 80-85% of max

3RFT

10 Close Grip Paused Pushups (to plate)

15 Sumo Deadlifts (135#/95#)

20 Situps

Oct 2

25 min NFT

8 Paused Wall Balls (20#/14#)

8 Chin Ups

750/650m Row

6 Advanced Birdogs (arms)

6 Advanced Birdogs (legs)

400m Run

2 Turkish Getups (left)

2 Turkish Getups (right)

Oct 3

Back Squat

10-10-10 (all sets @ 60-65%)

Front Squat

10-10-10 (all sets @ 60-65%)

AMRAP 7

14 Box Jumps (24″/20″)

14 KB Swings (53#/35#)

Oct 4

5 min

Tall Snatch – work to heavy w/ good form

5 min

Hang Snatch – work to heavy w/ good form

Open 14.1

AMRAP 10

30 Double Unders

15 Power Snatches (75#/55#)

Oct 5

AMRAP 22

26 Walking Lunges

19 Situps

12 Pushups

5 Pullups

Oct 6

Split Jerk

10 min to work on technique to marginally heavy

2 RFT

15 DB Power Cleans (left)

400m Run

15 DB Power Cleans (right)

400m Run

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