Month: October 2018

Strength/Skills
10min EMOM alt min

5 deadlifts (fix weight, 60-65% of 1RM)
25ft handstand walk

METCON

For time:

30 cals row
30 dumbbells hang power cleans 50/35
30 handstand push ups
30 cals bike
30 dumbbells shoulder to overhead 50/35
30 chest to bar pull ups

Lite/Beginners
Strength/Skills
10min EMOM alt min

5 deadlifts (Tech focus, at or below bodyweight)
25sec handstand hold

METCON

For time:

30 cals row
30 dumbbells hang power cleans 35/20
30 push ups
30 cals bike
30 dumbbells shoulder to overhead 35/20
30 ring rows

Weightlifting W8D2

Hang snatch
5×2
Snatch pulls @110% of 1RM
3×2
Power clean + power jerk
5×1

Accessory work

4rds not for time (60% max effort)
25cals bike
30sec rest between rounds

Weightlifting
30 pvc pipe hip squat snatch

Core
5 sets of 10
Weighted back extensions

Strength

Front squats
5×2

METCON

Every 3min for as long as you can:
0 to 3min
2 rounds of

12 wall balls 20/14
12 toes to bar

3 to 6min
2 rounds of

14 wall balls 20/14
14 toes to bar

6 to 9min

16 wall balls 20/14
16 toes to bar

Continue this pattern until you can no longer complete all the repetitions in the timeframe

Note: If the 2 rounds are completed before the timeframe, rest until the next cycle starts

Lite/Beginners

Same as above but:
Front squat technique focus, keep the load at or below bodyweight

METCON
Same as above but:
Switch wall balls to med ball thrusters
Switch toes to bar for knee raises

Accessory work

Shoulders of steel
Crossover symmetry
3 sets of 3 movements of your choice

Pendlay rows
5×10

Core
30 med ball GHD sit ups 20/14

45min AMRAP
800m run
12 deadlifts
9 hang power cleans
6 shoulder to overhead

Bar at 155/105

Lite/Beginners
25min AMRAP
400m run
12 deadlifts
9 hang power cleans
6 shoulder to overhead

Bar at 95/65

Weightlifting W8D1

*Testing next week*

Clean and jerk
5×1
*Build up but don’t exceed 85% of max

Clean pulls @100% of 1RM
3×2
*Touch and go

Back squats
5×2
*5sec pause at bottom

Workout 1:

For time:
21-18-15-12-9-6-3

Cals bike
Push ups

Workout 2:

For time:
21-18-15-12-9-6-3

Cals row
Burpees over the rower

Strength/Skills

Snatch balance
3-3-3-3-3

*Technique focus*

METCON

3min AMRAP
12 overhead squats 95/65
9 pull ups

1min rest

3min AMRAP
9 overhead squats 135/95
6 chest to bar pull ups

1min rest

3min AMRAP
6 overhead squats 155/105
3 bar muscle ups

Accessory work
5 sets
3 position snatch (PVC pipe)
High hang/hang/low hang

5 sets
10 dumbbells bent over rows

Core
Accumulate 2min of paralettes L-sit

Team of 2:

15min AMRAP
Partner 1
8 devil’s press 50/35
25ft dumbbell lunges 50/35
Partner 2
8 sync burpees with partner 1
25ft sync lunges with partner 1

Note: Switch partner on the dumbbells after each rounds

Accessory work

Weightlifting
Barbell split jerk 4×5

Skills
3 sets of 30-50 double unders

Note: For added challenge, use a Zeus rope

Shoulders of steel
Arnold press 3×8

METCON

10 rounds for time:

200m sprint
15 squats
10 situps
5 hand release clapping push ups

Accessory work

Shoulders of steel
3 sets of each
10 dumbbell lateral raises
10 dumbbell front raises
10 dumbbell bent over reverse fly

Olympic lifting skills
30 PVC pipe snatch balance

Core
3min of plank hollow body hold

Strength

Weightlifting W7D3

Power snatch
5×3
*Touch and go only

Hang clean
5×2
*Start at your max power snatch triple and build up

METCON

8min AMRAP

8 dumbbells alternating step ups 50/35 24/20
8 knees to elbows

Note: Full extension on top of the box for the step ups, 8 reps total (4 per side)

Accessory work

5 sets
5 slow mo pvc pipe squat snatch

3 sets
10 dumbbell bent over rows
10 seated dumbbell presses

Core
For time:
60 GHD situps

Skills

10min EMOM *alternating minutes
1min 25ft handstand walk
1min 5-10 strict pull ups

METCON

8min AMRAP

1 handstand push ups
1 deadlift 275/185
2 handstand push ups
2 deadlifts
3 handstand push ups
3 deadlifts
4…
4…
5…
5…
Continue to add 1 rep of each until you run out of time

Lite/Beginners

Skills

10min EMOM *alternating minutes
1min pike around the box
1min 5 strict pull ups (Banded if needed)

METCON

8min AMRAP

1 push ups
1 deadlift
2 push ups
2 deadlifts
3 push ups
3 deadlifts
4…
4…
5…
5…
Continue to add 1 rep of each until you run out of time. Bar at 155/105 or adjust as needed

Weightlifting W7D2

Snatch
5×1

Snatch pulls at 110% of today’s max
3×3
*Touch and go*

Front squats
5×2

Accessory work

Dumbbell lat raises 3×10
Dumbbell press alternating 3×10

30 PVC pipe split jerk push press

Core

Tabata V-ups