WEDNESDAY 10.2.24
Strength
Hang power snatch
5x3 increasing weight
Then,
Overhead squat (from rack)
3x8 increasing weight
3 rounds for time:
600 Meter run (2x300m)
30 Wall ball (20,14) RX+(25,20)
15 Power snatch (115,80) RX+(135,95)
TUESDAY 10.1.24
Strength
Weighted strict pull up
5x3-5
5 rounds:
With 3:30 on the clock, perform:
15/12 Calorie bike
With time remaining, AMRAP of:
8 Burpee box jump over (24,20) RX+(30,24)
12 Toes to bar
*Rest 1:30 after each round.
*Score is total reps performed on AMRAP.
*On rounds 2 & 4, begin AMRAP with 12 toes to bar instead of 8 burpee box jump overs.
*Reset monitor each round.
Core
3 rounds (for quality):
15 Weighted anchored abmat sit ups
20 Hollow rocks
MONDAY 9.30.24
Strength
Thruster (from rack)
5x5 increasing weight
AMRAP in 15:00 (ladder style):
5/4 Calorie row
1 Barbell complex (115,80) RX+(135,95)
10/8 Calorie row
2 Barbell complex (115,80) RX+(135,95)
15/12 Calorie row
3 Barbell complex (115,80) RX+(135,95)
…etc.
*Barbell complex: 3 power clean (touch & go) + 3 front squat + 3 shoulder to overhead. (All 9 reps must be competed unbroken.)
Accessory strength
Body weight skull crusher
4x12-15 (hands on barbell)
SATURDAY 9.28.24
Teams of two. One person works while the other person rests, except during synchronized movements.
AMRAP in 35 minutes:
50 Synchronized squats
30 Hang power clean & jerk (115,80) RX+(135,95)
30 Synchronized abmat sit up
40 DB alternating step up (50,30) RX+(55,35) (24”,20”)
15 Synchronized burpee
50/45/40 Calorie row
FRIDAY 9.27.24
Strength
Overhead squat
4x5 increasing
Then,
Ring dip
3x10-15
For time:
400 Meter run
15 Front squat (135,95) RX+(155,105)
10 DB Single arm devil press (50,30) RX+(55,35)
600 Meter run
20 Front squat (135,95) RX+(155,105)
15 DB Single arm devil press (50,30) RX+(55,35)
800 Meter run
25 Front squat (135,95) RX+(155,105)
20 DB Single arm devil press (50,30) RX+(55,35)
THURSDAY 9.26.24
Strength
Every minute on the minute x 10:
3 Power clean (touch & go)
*Increase weight every 2:00
AMRAP in 15:00:
10/8 Calorie bike *reset
10 Power snatch (75,55) RX+(95,65)
10 Pull up RX+(chest to bar)
10 Box jump over (30,24)
10 Handstand push up (abmat+15’s) RX+(abmat+45’s)
WEDNESDAY 9.25.24
Strength
Back squat
Work up to heavy set of 2
5 rounds for time:
50 Double under
20 Russian KB swing (70,53)
20 Toes to ring
20 Plate overhead reverse lunge (45,35) RX+(65,45)
TUESDAY 9.24.24
Strength
4 sets:
6-8 Bench press
12-15 Inverted row (elevate feet to increase difficulty)
For time:
50/40 Calorie row
25 Burpee over rower
40/32 Calorie row
20 Burpee over pol
30/24 Calorie row
15 Burpee over rower
20/16 Calorie row
10 Burpee over rower
10/8 Calorie row
5 Burpee over rower
*Two foot takeoff
*Reset monitor
MONDAY 9.23.24
Strength
Squat clean & jerk
Work up to heavy single
4 rounds for time:
400 Meter run
15 Deadlift (115,80) RX+(135,95)
12 Hang power clean (115,80) RX+(135,95)
9 Thruster (115,80) RX+(135,95)
SATURDAY 9.21.24
Teams of two. Athlete 1 completes 200 meter run, then athlete 2 completes 200 meter run. Athlete 1 then completes 15/12 calorie row, then athlete 2 completes 15/12 calorie row. Continue this sequence.
5 rounds (“you go, I go” style):
200 Meter run
15/12 Calorie row *reset monitor
20 Hand release push up
15 Deadlift (185,130) RX+(205,145)
20 Single arm DB hang power snatch (50,30) RX+(55,35) (10 each arm, unpartitioned)
15 Toes to bar