2024-10-14

Mon

Every 4min x 4 Rounds

Alternate Ski/Run/Row 400m (skip the cardio before the ME deadlift set)

Deadlift 5 @ 50%, 5@ 75%, 3@ 85%, ME @ 95% (no more than 2 reps)

—

5min AMRAP

5-10-15-20
Front Squats (95/65)
10-20-30-40
Hang Alt. DB Snatches
20-40-60-80
Double Unders

Rest 3mins

Repeat 5min AMRAP from the beginning

Tues

4 Sets:

5 Hang Power Cleans + ME Push Press (no more than 10 reps but more than 5 reps)

*Increase HPC weight each round

—

8 Rounds

3 Devil Press

6 T2B

9 Box Jump

12/9 Cal Row

* 20min Time Cap

Wed

Back Squat

5 @ 40%, 5 @ 50% 5 @ 75%, 3 @ 85%, ME @ 95% (no more than 2 reps)

Try to add 5-10 lbs more than what you did last month

—

25min AMRAP w/ a partner

6/4 Cals Bike + 5 DB Thruster + 4 Pullup + 3 Burpee

Thurs

12mins to work to heavy Snatch + Hang Snatch

—

30mins to get as far as possible

8 Rounds Cindy

Bike 40/28 Cals

Ground to Overhead 4000/3000 lbs

8 Rounds of Cindy

Bike 40/28 Cals

G2OH 4000/3000 lbs

* You can choose whatever weight you’d like for the G2OH portion as long as the number of reps x weight is greater than 4000 lbs (3000 for women). For example 135lbs x 30 = 4,050 lbs

Fri

4 Sets Alternating – try and use same weights as last week

12 DB Bench Press

12 DB One Arm Row (heavy! – 10 each arm)

12 Tricep Extension

—

0-2min Run 200m

2-6min

10 Burpee Pullup

15 Wall Ball

20 DB Deadlift

25′ DB Walking Lunge

6-10min

Run 400m

10-14min

25′ DB Walking Lunge + 20DB DL+ 15WB + 10 Burpee Pullup

14min+

Run 800m