2024-10-21

October 21, 2024 admin

Mon

Every 5min x 4 Rounds
400m Row
15 Sit-up
Deadlift 5@30%, 5@40%, 5@50%, 5@50%

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18min Time Cap

12/9 Bike Cals
10 Burpees
10/8/6/4/2 Squat Cleans

*5 Total Rounds – Reps decrease every round for squat clean but the weights go up.

** Weights 95/65, 115/80, 135/95, 155/110, 175/125 (scale accordingly but increase weight each round)

Tues

10min EMOM – 2 Power Clean + 2 Push Jerks (inc every 2min)

Rest 5min

10min to get as far as possible

Run 1mile + 100 Double Unders

Rest 5min

10min to get as far as possible

40 DB Bench Press

40 Strict Pull-up

*Break up the bench and pull-up however you like

Wed

Back Squat

5@40%, 5@40% 5@50%, 5@60%

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4 Rounds:
90sec AMRAP
10 Front Rack Lunges
10 Lateral Burpees Over the Bar
ME Bike Cals

*Rest 90s after each round

Thurs

Every 2:30 x 8 Rounds:
200m Run
8 Toes-To-Bar

Power Snatches (inc)

Rounds 1-3: 5 snatches
Rounds 4-6: 3 snatches
Rounds 7-8: 1 snatch

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9min Time Cap

75 Push Jerks

*Every minute (starting at 0:00) stop and complete 8 KB Swing

Fri

4 Sets Alternating – use same weights as last week

8 DB Bench Press

8 DB One Arm Row

8 Tricep Extension

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Every 2min. x 10 Rounds (alternating):
Round 1: 10/8 Ski Cals + 10 DB Box Step Ups (use 2 DB)
Round 2: 10/8 Row Cals + 10 Wall Ball