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Monday 10/31/22

Strength: 1RM Cluster – 20’ to Establish  Conditioning: 5 Rounds 250m/200m Row 3 Hang Squat Clean 185/135 10 Alternating Pistols Accessories: 4×6 Safety Squat Bar Box Squats 3×8-12 Banded Box Step-ups 3×8-15 Kettlebell Gorilla Rows 2x20ea side Front Rack Kettlebell Marches (heavy) Weightlifting: Snatch A.

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Friday 10/28/22

Strength:  Shoulder Press 1RM – 20’ to Establish Conditioning:  “Not 21-15-9” 20-16-12 Cal Ski Erg Alternating Dumbbell Snatch 70/50 Accessories:  MEU 4×6 Incline Bench Press (rep 6 should be failure) 4×8-12 Barbell Skull Crushers (8-12 is failure rep range) 4×8-15 Pull-ups Banded from Floor (regular

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Thursday 10/27/22

Strength:  10×2 Banded Box Sumo Front Squat – @60% 1RM Front Squat – Red +200/ Blk -200 – Double Loop – Box height directly below parallel -45”-60” rest between sets Conditioning:  20’ EMOM 1. 12/10 Calorie Assault Bike 2. 15 Med Ball Cleans (20/14) 3.

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Wednesday 10/26/22

“Active Recovery” 2 Rounds 600m Run 750m Row 1500m Bikeerg 750m Skierg Core:  5’ AMRAP  5-10-15-20-25-repeat from 5 Med Ball Sit-ups 20/14 Sit-ups Buy-out: 100m each Single Arm Front Rack Kettlebell Carry Touch Load Weightlifting:  Clean and Jerk A. Clean Pull + Dip Clean +

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Tuesday 10/25/22

Strength:  9×3 Speed Banded Bench Press – 50% 1RM Bench Press – Red +200/Black -200 – 3×3 Narrow Grip – 3×3 Regular Grip – 3×3 Wide Grip – Rest 30″ between sets 1×8 Top set (no bands) – @70% 1RM Bench Press Regular – Increase

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Monday 10/24/22

Strength: 1 Hang Squat Snatch + 1 Overhead Squat – 20’ to Establish Conditioning: 10’ AMRAP  40 Double Unders 5 Thrusters 135/95 15 GHD Sit-ups Accessories: MEL 4×6 Safety Squat Bar Box Squats 3×8-12 Banded Box Step-ups 3×8-15 Kettlebell Gorilla Rows 2x20ea side Front Rack

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