MONDAY, OCTOBER 25th
A. 9 Sets For Load:
Back Squat
10-5-3-1-1-1-3-5-10
10 reps = 60%+
5 reps = 70%+
3 reps = 80%+
1 rep = 90%+
B. 3 Rounds For Time:
15/11 Calorie Bike
12 Power Snatches (95/65#)
9 Burpees
Target Time: 10min or less
3 Rounds For Time:
15/11 Calorie Bike
12 Power Snatches (75/55#)
9 Burpees
3 Rounds For Time:
10/6 Calorie Bike
12 Power Snatches (45/35#)
9 Burpees
AT HOME OPTION:
50 Mountain Climbers
12 Tuc Jumps
9 Burpees
TUESDAY, OCTOBER 26th
A. 2 Rounds For Time w/ a Partner:
100/80 Calorie Row
50 Handstand Push-ups
- One partner works while one rests-
Target Time: 15 minutes
Time CAP: 18 minutes
Scaling Option 1
2 Rounds For Time:
80/60 Calorie Row
30 Handstand Push-ups
- One partner works while one
rests
Scaling Option 2
2 Rounds For Time:
80/60 Calorie Row
30 Push-ups
- One partner works while one rests
B. Clean & Jerk:
Perform 10 singles within 90-95% of 1RM Clean and Jerk
* Rest 60-90 seconds between sets *
* Spend 5 minutes building from 60-90% with sets of 2-3 reps
AT HOME OPTION:
2 Rounds for Time:
Run 800m
25 Pike Push-ups
WEDNESDAY, OCTOBER 27th
A. 3 Rounds For Time:
1000m Run
50 Sit-ups
25 Deadlifts (185/125#)
- Rest 2:00 between rounds
- Time Cap = 30:00
Scaling Option 1:
3 Rounds For Time:
1000m Run
50 Sit-ups
25 Deadlifts (135/95#)
- Rest 2:00 between rounds
Scaling Option 2:
3 Rounds For Time:
600m Run
25 Sit-ups
15 Deadlifts (75/55#)
- Rest 2:00 between rounds
B. Accumulate:
50 Hanging Leg Raises on Rings
- Every break perform 10 Single Arm DB Hang Muscle Cleans (from side, 5/5 @ mod-heavy load, push to strengthen GRIP during this session)
AT HOME OPTION:
3 Rounds for Time, rest 2 min btw sets...
800m Run
50 Sit-ups
25 Supermans
THURSDAY, OCTOBER 28th
A1. Skill Work:
EMOM 9:
Minute 1 | 5 Box Step-offs
Minute 2 | 5 Box Jumps For
Height
Minute 3 | 5 Box Jumps From
Seated
A. 3 Sets:
50 Unbroken Wall Balls (20/14lbs)
- Rest as needed between sets
Scaling Option 1:
4 Sets:
30 Unbroken Wall Balls (20/14lbs)
- Rest as needed between sets
Scaling Option 2:
5 Sets:
15 Unbroken Wall Balls (10/6lbs)
- Rest as needed between sets
B. 3 Sets for Quality:
10 Kneeling Mixed Carry (ea side @ mod load)
10 Palloff Presses ( red band)
10 Turkish Sit-ups (ea side, @ mod load)
AT HOME WORKOUT:
3 Sets for Time:
25 Air Squats + 25 Flash Push-ups
FRIDAY, OCTOBER 29th
A. On a 10:00 Clock:
Build up to a heavy hang power clean + 2 reverse lunges
B. For Time:
100m Run
100 Lateral Hops Over Barbell
100m Run
30 Hang Power Cleans (135/95#)
100m Run
3:00 Plank Hold
100m Run
30 Front Rack Lunges (135/95#)
100m Run
100m KB Farmer Carry (70/53#)
100m Run
Target Time: 12 minutes
Time CAP: 15 minutes
Scaling Option 1:
For Time:
100m Run
100 Lateral Hops Over Barbell
100m Run
30 Hang Power Cleans (95/65#)
100m Run
3:00 Plank Hold
100m Run
30 Front Rack Lunges (95/65#)
100m Run
100m KB Farmer Carry (53/35#)
100m Run
Scaling Option 2:
For Time:
100m Run
50 Lateral Hops Over Barbell
100m Run
30 Hang Power Cleans (45/35#)
100m Run
1:30 Plank Hold
100m Run
30 Front Rack Lunges (45/35#)
100m Run
100m KB Farmer Carry (35/26#)
100m Run
SATURDAY, OCTOBER 30th
A. 4 rounds
1 round includes:
4:00 standing bike erg
-immediately into-
3 rounds
50 double under (100 SU)
25 squats with 30/20# ruck
*1 Round is Bike and then 3 Rounds of Double Under and Squats.
Target Time: 35 minutes
EXTRA GYMNASTICS WORK...
TOES TO BAR
Test day: RECORD YOUR RESULTS. We will retest at the end of this progression in 8 weeks
Max effort kipping Toes to Bar 1 minute
-Rest 5 Minutes-
*Scaled: Same Workout
9min AMRAP
10 Rig Around the World
20 Hanging Shrugs
30 Lat Pull Downs
20 Hanging Flutter Kick
10 V Ups
*Scaled: Same Workout
HANDSTAND PUSH-UP
Test day: RECORD YOUR RESULTS. We will retest at the end of this progression in 8 weeks
Max Effort Strict Handstand Push Up 1min
--rest 2 min ---
Max Effort Kipping Handstand Push Up 1 min
— rest 5min—
3 rounds of:
30 sec Handstand Hold [freestanding or wall]
20 Strict Dips [between boxes or dip bar]
30 Handstand Shrugs
--rest 1min between rounds---
*Same for Scaled
MASTERS 55+ Strict Handstand Push-Up to 2in/4in riser