Programming October 22 - 28th
Monday - October 22
“Goonies”
5 Rounds for Time:
15 DB Squat Cleans s(50/35) f(35/20)
12 T2B f(knee raises)
9 Burpees to Plate
***rest EXACTLY 1 minute b/t rounds***
Tuesday - October 23
“Where the Red Fern Grows”
30 Minute AMRAP
50/35 Cal Row
200ft Farmers Carry s(70/50) f(50/35)
20 Box Step Ups s(70/50) f(50/35)
20 Ring Rows
***Sport. Vest.***
Wednesday - October 24
“Contra”
10 Minute AMRAP
20/15 Cal AB
30 Overhead Squats s(75/55) f(45/35)
Rest 5 Minutes.
10 Minute AMRAP
20/15 Cal AB
30 Thrusters s(75/55) f(45/35)
Thursday - October 25
In 10 Minutes work to a heavy:
Hang Power Clean x 3
“Trap City”
15 Minute AMRAP
12/9 Cal Row
Double Unders s(50) f(25)
3 Hang Power Cleans s(135/95) f(95/65)
***add 3 Hang Power Cleans each round***
Friday - October 26
“Cindy’s Pissed”
20 Minute AMRAP
7 Wall Balls s(30/20) f(20/14)
5 Pushups
3 Strict Pullups
***sport. vest.***
Saturday - October 27
“Double Dare”
30 Minute AMRAP - Teams of 3
100/75 Cal AB/Row ***Two People***
75 Synchro Anchored Abmat Situps ***Two People***
50 Snychro Plate Facing Burpees ***Two People***
***Each team has a rower and a bike, both machines can be working at the same time, but you cannot move on until both machines each have 100/75 Cals. Then two people will do synchro situps, while one person is resting, split it up however you want. Same thing with burpees. Woof.***
Sunday - October 28
Get Outside and be Rad
WEEKLY ACCESSORY WORK
Aerobic Workout
50-40-30-20-10
Ski Erg Cals
Alternating Split Squats ***jumping split lunges***
Double Unders
***If you really want to get weird and are solid at double unders, find that heavy Zeus rope and get after it.***
Strength/Oly
Part 1.
5 Sets - NFT
10 Unbroken Strict Presses @ 60%
15 Single Leg KB Deadlifts *15 each leg*
20 Hip Extensions
Part 2.
Full Iron Scap Crossover Symmetry
***Strict press should be able to stay unbroken***
*Split Squat Demo. Let the camo cargo shorts teach you the ways of the split squat.*
https://www.youtube.com/watch?v=Iobb_abBQME
Gymnastics
20 Minute EMOM
EVEN - HSPU/Ring Pushup/Pushup
ODD - Bar Muscle Up/Pullup/Ring Row
***Choose your skill that you can repeat, pick a number that is 50-60% of your max and do that On the Minute. This is to build VOLUME in the skill that you have over a 20 minute period. Should not be so hard that you get to the point of failing, should be repeatable and feel good with the movement over the entire 20 minutes.