MONDAY, OCT 22nd
A. 12:00-27:00
Take 15 minutes to build to a heavy 5-RM Back Squat
8-8-5-5-5, start at 40-50% and build, rest 2min btw sets
B. 35:00-49:00
Complete as many rounds and reps as possible in 14 minutes of:
Sled Push Down N Back 100 ft (empty)
15 GHD Sit-ups/ Weighted Sit-ups
9 Push Press (135/95lbs)
Scale to: 50ft/ PP by load
Rounds Goal: 5+
C. 55:00-60:00
Foam Roll Calves 2min per side
TUESDAY, OCT 23rd
A. 15:00-30:00
Take 15 minutes to build up to a heavy 1-RM Power Snatch
3-3-2-2-1-1-1
B. 37:00-47:00
Complete as many rounds and reps as possible in 10 minutes of:
12 Wall Ball Shots (30/20 lbs)
9 Power Snatches (95/65 lbs)
6 Bar-Facing Burpees
Scale to: by Load
Rounds Goal: 5+
C. 50:00-60:00
2 Sets:
R Side Plank 45 sec
Hollow Hold 20 sec
L Side Plank 45 sec
Hollow Hold 20 sec
TSpine Double Lax Ball 2min
WEDNESDAY, OCT 24th
A. 12:00-25:00
Pistol skill session
- KB/ plate high box ankle MOB
- Straddle and Pike Stretch MOB
- Pistol Squat Balance 15 sec
- Front Weighted Pistol Negative x 3 ea leg
B. 30:00-50:00
For Time:
400m Run
Fran 75/55
400m Run
Fran 75/55
400m Run
Scale to: 12/9/6's, 200m Run
Goal Time: 15-20 minutes
C. 50:00-60:00
TSpine Reach Backs x 8 ea side (internal)
Foam Roll IT Band 1min per side
TSpine Reach Backs x 8 ea side (external)
Foam Roll IT Band 1min per side
THURSDAY, OCT 25th
A. 15:00-40:00
Every minute on the minute for 25 minutes (5 sets of each):
Station 1 – 3 Cleans (155/105) + 6 Lateral Burpees
Station 2 – 15/10 Cals on Concept 2 Rower
Station 3 – 10 Sandbag Lunges Right Shoulder/ 10 Sandbag Lunges Left Shoulder (50/35lbs)
Station 4 – 15/10 Cals on Assault Bike
Station 5 - 30 sec Hollow Body Hold
Scale to: 2+4, 10/7 Cals, 6 lunges ea leg, Dead Bug position
Goal Time: Finish each interval by 45 sec!!!
C. 45:00-60:00
2 Sets:
Row 300m at 20-22 spm
Dragonflies x 6 reps
Ring Body Saw x 8 reps
Strict Toes to Bars × 10 reps (straight leg)
FRIDAY, OCTOBER 26th
A. 15:00-23:00
Every 90 seconds, for 8 minutes (6 sets):
Bench Press x 3 reps @ 75-85% of 1-RM
B. 28:00-48:00
Five sets of:
30 Double Unders/ 60 SU
10 Sumo Deadlift High Pull (135/95 lbs)
10 Slam Balls (50/30lbs)
rest 60 seconds
Goal Time: 1.5-2.5min per round
Scale to: 15 DU/7/7, 30 SU/5/5 reps
C. 50:00-60:00
Two- three sets of:
Side Plank x 45 seconds each side
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
SATURDAY, OCTOBER 27th
RETEST from 4.7.18
For time:
800 Meter Run
75 Wall Ball Shots (20/14 lbs)
50 Kettlebell Swings (32/24 kg)
50 Toes-to-Bar
50 Dumbbell Shoulder to Overhead (50/35 lbs)
75 Double KB Deadlift (32/24kg)
800 Meter Run