Monday, October 15th - Saturday, October 20th

This will be the first week that we are offering Weightlifting classes, Monday and Thursday at 530 pm. The focus will be to improve in the snatch, clean & jerk, and overall strength. Please be sure to take advantage of this opportunity and reserve a spot as you normally would.


Monday

 

A.

3 rounds for quality

4-6 Box Jump from bottom of squat position;

8-10 Plank Push Ups;

20s/side active lunge static hold w/ knee ½ inch off floor

+

B. Back Squat: 2-4 x 8-10

(+5lbs and/or reps and/or sets from last week, only if movement quality can be maintained)

+

Every 45s x 6

1: 11 WB

2: 10 DB HPS*

3: 25s FLR

*Challenge: +2 every round, i.e., 10, 12, 14, 16, 18, 20)

 

Tuesday

 

OTM x 5

4-5 Strict Press, building incrementally

OTM x 5

4-5 Push Press w/ pause at top

+

NOT for time, break up reps as needed for quality

10, 8, 6, 4, 2

Strict Pull Ups

10-20 Russian Twists

6-8 Zottman Curls

15-20 PVC Hollow Rocks

30-40 DU/45-60 SU – practice!

(cap 20)

+

AMRAP 8

1, 2, 3, …

Dual KB Deadlifts

Burpees

Shuttle Runs

 

Wednesday

 

3:30 on/1:30 off x 8 sets

 

Pick up each set where the previous left off

 

50ft DB Walking Lunges

10 burpees

4-10 Pull Ups*

250m Ski Erg
20s/side Side Plank

10/6 cal AB

4-10 Push Ups*
25ft DB Push Bear Crawl

4-10 Toes to Bar*
200m Run

 

*pick a number you can do without loss of rhythm/not to failure

 

Challenge movements:

2 rope climbs

4 wall walks

4-8 handstand push ups

 

[30/10]

 

Thursday

 

A1. Alternating DB Goblet Step Up x 16; rest 60s

A2. DB Goblet Squats for 30 seconds of continuous reps at smooth pace; rest as needed

x 3-4

+

B. SLAMRAP 15

50t SA Waiter Walk (mod-challenging weight)

50ft SA Waiter Walk

8-10s Assault Bike Sprint;  

30-45s Weighted Wall Sits

+

W/ a friend

 

For time:

 

85/45 cal AB*

 

*friend A is on AB and friend B runs 100m; when friend B comes back, switch and A runs and B is on AB; repeat until finish.

 

(cap 10)

 

Friday

 

00:00 – 16:00

O2M x 8

Power Clean + Front Squat + Jerk (3+2+1), starting with bar and building incrementally;

 

(Rest 2)

 

18:00 – 28:00

3-position Clean Deadlift: 3-4 x 3

 

(Rest 2)

 

30:00 – 40:00

OTM x 5

1: 7 thrusters (<=95/65)

2: 7 burpee over bar

 

*Challenge: add +1 rep every minute for each movement, i.e., 7, 8, 9, 10, 11

 

Saturday

 

On a running clock w/ a friend, splitting total work as needed:

 

00:00 – 07:00

For time:

1250m row

or

70/42 cal AB

 

07:00 – 13:00

AMRAP 6

30 Toes to bar/knee raises

20 Pull Ups

100m run together

 

(Rest 1)

 

14:00 – 20:00

AMRAP 6

14 Hang Power Snatch

7 synchronized lateral partner burpees

 

(Rest 1)

 

21:00 – 28:00

90 Wall Balls

*every transition between partner, 20s plank together

 

28:00 – 35:00

For time:

1250m row

or

70/42 cal AB

[Alternate between first block]