Monday – 10/30/2017
Strength
4×7 Back Squat ~ 70% of 1RM or increasing from 10/23
Weightlifting
Every 2 minutes for as long as possible
1 squat clean + 3 front squats
Gymnastics
7×3 Minutes
Straight set of Muscle Ups then 21 Calorie Row
record the time of each attempt
Metcon
AMRAP in 12 Minutes
10-20-30-40 …*
Alternating KB Clean & Jerk 32/24kg
* 10 BBJ after every round
Accessory
on the air assault bike
6×5 Minutes
20 Calories
record the time of each attempt, use the first two rounds as warm up
Tuesday – 10/31/2017
Strength
10×2 Bench Press ~ increasing from 10/24 by 5/2.5 lbs
Weightlifting
Squat Clean
1RM for the day
Gymnastics
7×3 Minutes
Straight set of bar muscle ups then 10 Calorie air assault
Metcon
AMRAP in 10 Minutes
30 Air squat
10 Sumo deadlift High Pull 95/65 lb
Accessory
Row
20 x 20 sec / 40 sec easy
Row twenty 20 second all-out bursts with 40 seconds of light rowing in between. Row with damper set between 8-10!
Wednesday – 11/1/2017
Strength
Back squat work up to a heavy single then
5×5 Back squat increasing from 10/25 or 80% of max”
Weightlifting
Work up to a strong effort 3 position snatch
Snatch from the floor + snatch from below the knees + snatch from above the knees
Gymnastics
EMOM for 10 Minutes
Straight set of Chest-To-Bar Pull-ups
Metcon
AMRAP in 15 Minutes
30 GHD Sit-Ups
200M Run
30 Push-ups
200M Run
Accessory
EMOM for 10 Minutes
Straight set of strict HSPU
Thursday – 11/2/2017
Weightlifting
EMOM for 10 Minutes
3 Power Snatch
Metcon
AMRAP in 12 Minutes
Wall ball shots 20/14 lb 10/9′ *
* 4 Burpees EMOM
or if you need a recovery day
5×8 Minutes
1000M Run
Record the time of each attempt. Use the first two as warm up and try to achieve negative splits
Friday – 11/03/2017
Strength
15×2 Strict ring dip with pause in bottom of dip
Weightlifting
EMOM for 20 Minutes
1 Squat snatch w/ pause in bottom of overhead squat
start at 50% of 1RM and work up to a strong effort lift for the day
Gymnastics
2 Rounds of Tabata alternating between
V-ups
Arch hold
Metcon
AMRAP in 10 Minutes
30 Double unders
15 Kettlebell swings 32/24 kg
Accessory
EMOM for 10 Minutes
30 Seconds of bar facing burpees
Saturday – 11/3/2017
Strength
6 Rep max back squat increasing from 10/28’s 7RM
Weightlifting
1RM Clean & Jerk
Gymnastics
5 attempts at pegboard climb
attempt legless climbs if you are proficient with the standard climb
Metcon
AMRAP in 20 Minutes
8 Pull-ups
12 Overhead squats
16 Walking lunge steps
Accessory
3x200m warm up
then
10x50m sprint
2 minutes rest between efforts