October 2021

Monday

A)
3 rounds
20 front rack step ups
160ft farmers carry

B)
30-20-10
DB Snatch
25-15-5
Pull Ups

Tuesday

Build to a heavy
2 Hang Power Clean (HPC) + 3 Shoulder to overhead (STOH)

1 min on / 1 min off x 6
6 HPC + 6 STOH
remaining time max bar facing burpees

Wednesday

A)

Every 2.5 mins x 5 rounds
6 back squat with a 3 second lower
start at 60% and build

B)

12min AMRAP
15 box jumps
15 wall balls
15 TTB

Base conditioning

2min stroke rate 22s/m 2min stroke rate 24s/m 2min stroke rate 30s/m 2min stroke rate 24s/m

2min steady run 8 rounds 20seconds on/ 10seconds steady 2min steady run

8min row 2min stroke rate 22s/m 2min stroke rate 26s/m 2min stroke rate 22s/m 2min stroke rate 30s/m

8 rounds 40 sec steady run 20 sec moderate to hard run

Thursday

A)
10min of wall walk practice
if ok, do 2-5 reps at a time

B)
For Time
100 sit ups
150/120 kcals
75 DB Push Press

Friday

A)

Build to a heavy 5 Rep Max sumo deadlift
with reset at the bottom of each rep

B)
50 press up buy in
(2 min cap on press ups)
10-1 deadlift (100/70)
35 DU after each set

Saturday

In Pairs
30 min AMRAP
50kcal row
40 box jump overs
30 DB hang Clean and Jerks (25/17.5)
20 CTB/pull ups/ jumping CTB
10 sand bag cleans

Sunday

Run
1min on/1 min off x 6
Row
30 sec on/off x 12
Ski
max distance ski in 12 mins – every min 5 down ups

Monday

24 min AMRAP
600m run or 800/725m row/ski
15 HSPU/ 20 press ups
20 hang power snatch 35/25

Tuesday

A) Every 3 mins

10 back squats x 5 sets

B) 50 box step ups (22.5/15)
50 single arm OH lunges
25 box step ups
25 single arm OH lunges

Wednesday

A) Build to a moderate 3 rep max ground to overhead (GTOH)

B)

21-15-9
GTOH 43/30
TTB
Straight into
21-15-9
GTOH 60/40
Kipping Pull Ups

Base Conditioning

8min row 2min stroke rate 22s/m 2min stroke rate 24s/m 2min stroke rate 22s/m 2min stroke rate 24s/m

EMOM 10 kcal run

8min row 2min stroke rate 24s/m 2min stroke rate 26s/m 2min stroke rate 24s/m 2min stroke rate 26s/m

EMOM 8 kcal run

Thursday

A) 5-5-5-5-5
no touch and go deadlift

B) In pairs
2mile run
150 down ups

Friday

Fight gone bad
1min – hang DB snatch
1 min – max WBS
1 – min max box jumps
1 – min max kcals
1-min push press
1min rest
x 5

Saturday

20 min AMRAP
30 kcals
20 KB swings
15 ring rows
10 DB burpee deadlifts (5 each side)

Sunday

20-2
Front squats + push press with empty bar
200m run or 300/275m row or ski

Monday

A)

18 min AMRAP
50/38kcal
40 in and outs flat feet
30 Shoulder to overhead (42.5/30)
Rest 3 mins

For time:
50/38kcal for time
3.5min time cap

B) EMOM 5mins

20 sec l-hang/ knee tuck

Tuesday

A)
Build to heavy 1 Power Clean + 1 Power Clean + 2 Hang Power Clean
Reset on floor after 1st PC

B) For time:
15 PC @ 90% weight from A
15 box jumps
60/40 kcals
15 box jumps
15 PC @ 90% weight from A

Wednesday

A)
5-5-5-5 Split jerk

B)
15-10-10-15
TTB
STOH (60/40)

Base Conditioning

A) 8min row 2min stroke rate 22s/m 2min stroke rate 24s/m 2min stroke rate 26s/m 2min stroke rate 28s/m	C) 8min row 2min stroke rate 22s/m 2min stroke rate 28s/m 2min stroke rate 22s/m 2min stroke rate 28s/m
B) 8 x 20on/ 40 off run	D) 8 x 30on / 30 off run

Thursday

A)

4 Rounds for time
1km/900m row/ski or 800m run
20 KB Swings
20 bodyweight back squats

4 min cap on row
4 min cap on swings and squats

Friday

A)

Every 3 mins x 4 rounds
10 strict dips
40 DU
20 V-Sits
Rest 2 mins
B)

Every 3 mins x 4 rounds
10 kipping PU/CTB
40 DU
15 weighted sit ups

2min cap on rounds

Saturday

12min AMRAP

9 dumbbell deadlifts
6 burpees
3 dumbbell power cleans

Rest 2 mins

12min AMRAP

20/15kcals
10 thrusters

Sunday

10 rounds
30sec on / off kit of choice
Into 5minutes AMRAP
5 pull ups
10 press ups
15 air squats

Into 5minutes AMRAP
10 rounds
30sec on/off kit of choice

Into 5minutes AMRAP
5 pull ups
10 press ups
15 air squats

Monday

0-12 minutes
50 hang DB Snatch (22.5/15)
50 down ups
50/35 kcals
Cap at 10minutes

Then
3 Rounds for time:
20 hang DB snatch
15 down ups
20/15kcals

12minute time cap

Tuesday

A)
3RM Touch and go Power clean
Heavier than 2 weeks ago

B)

Every 30 seconds x 10 rounds
2-6 TTB or scaled
Rest 2 minutes
Every 30 seconds x 10 rounds
1 power clean + 1 hang power clean @ 80-90%% weight of part A

Wednesday

A)

Back Squat
5-5-5-5
with 2 sec hold in the bottom

B)

20 down to 2
Single DB box step overs
after each set
5 broad jumps + 10 sit ups

Base Conditioning (7pm only)

On a 20-minute clock, 4 rounds of:

Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

then

On a 20-minute clock, 4 rounds of:

Run for 50 seconds, rest 10 seconds
Run for 40 seconds, rest 20 seconds
Run for 30 seconds, rest 30 seconds
Run for 20 seconds, rest 40 seconds
Run for 10 seconds, rest 50 seconds

Thursday

A)

Every 2 minutes x 6
8 push press/ push jerk
start at 50%, start push jerking when getting too heavy

B)

12 min AMRAP
10 hand release press ups
20 empty bar strict press
40 Double unders

Friday

50 rounds for time
1 strict pull up (2 jumping pull ups as scale?)
2 deadlifts (100/70)
3 wall balls
about 30 sec

Saturday

In Pairs
100/75 kcals
100 Clean and Jerk (42.5/30)
100/75 kcals
100 box jumps
100/75 kcals
remaining time max devils press
30min time cap

Sunday

40min EMOM
1- Row
2- Ski
3 – Run/bike
4 – rest
pick a number of kcals and maintain for all 10 rounds