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Friday 10/21/22

Strength:  1 Hang Power Snatch + 1 Snatch Grip BTN Push Jerk – 20’ to Establish Conditioning:  Double Muscle-ups 5’ AMRAP 3 Ring Muscle-ups 6 Hang Power Cleans 155/105 9 Calorie Row Rest 3’ 5’ AMRAP 3 Bar Muscle-ups 6 Hang Power Snatches 115/80 9

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Thursday 10/20/22

Strength: 8×3 Banded Box Sumo Front Squat – @55% 1RM Front Squat – Red +200/ Blk -200 – Double Loop – Box height directly below parallel – 30”-45” rest between sets Conditioning: 22’ AMRAP 50 Double Unders 50 Jumping Air Squats 400m Run 50 Wall Balls

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Wednesday 10/19/22

“Active Recovery” 3 Rounds 400m Run 500m Row 1000m Bikeerg 500m Skierg Core:  5 Rounds 10 GHD Med Ball Sit-ups 20/14 10 GHD Sit-ups Rest as Needed Buy-out: 200m Drop Ball Or Sandbag Bear Hug Carry Weightlifting:  Clean and Jerk A. Clean Pull + Dip

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Tuesday 10/18/22

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 10/17/22

Strength: 1 Hang Squat Clean + 1 Front Squat – 20’ to Establish Conditioning: 9’ EMOM 1-3: 5 Deadlifts @70% 1RM Deadlift 4-6: 3 Deadlifts @80% 7-9: 1 Deadlift @90% Accessories: 8x1ea Single Leg Box Jump 5×1 Anderson Front Squat 8×4 Alternating Back Rack Forward

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Friday 10/14/22

Strength:  5×5 Banded Box Sumo Front Squat – @50% 1RM Back Squat – Red +200/ Blk -200 – Double Loop – Box height directly below parallel – 30”-45” rest between sets Conditioning:  24’ Time Cap 1200m Run 100 Alternating Lunges 800m Run 60 Russian Kettlebell

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Thursday 10/13/22

Strength:  5×5 Banded Box Sumo Front Squat – @50% 1RM Back Squat – Red +200/ Blk -200 – Double Loop – Box height directly below parallel – 30”-45” rest between sets Conditioning:  24’ Time Cap 1200m Run 100 Alternating Lunges 800m Run 60 Russian Kettlebell

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Wednesday 10/12/22

“Active Recovery” 60/48 Calorie Assault Bike 10’ Run 30/24 Calorie Assault Bike 10’ Run 60/48 Calorie Assault Bike Core:  50-30-10 Med Ball Sit-ups 20-14 Bodyweight Russian Twist (2ct) Buy-out: 10 Turkish Get-ups (5ea) tough load Weightlifting:  Clean and Jerk A. 3 Power Cleans w/Hold 3”

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