Week of 10/16
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MondayTuesdayWednesdayThursdayFridaySaturday
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10/1610/1710/1810/1910/2010/21
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WarmupWarmupWarmupWarmupOlympic LiftingWarmup
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Banded X-WalkWith Dowel/PVC:3 Rounds500m RowSnatch Balance + OHSSpealler Warmup
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Banded Good MorningsDislocates250m RowRoll Back/Hips/Glute/Ham4x(1+1) @ 90% OHS Max
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Air Squats3 Rounds10 Medicine Ball SquatsT-Glutes/T-HipsWOD
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S2S LungesBurgener Warmup - 3 Reps of Each10 Medicine Ball DeadliftsCat/Cow3 Position SnatchMonster Mash from 170410
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Lunge Hold/Hip Circles- Dip and Shrug10 Medicine Ball Push PressChild to Cobra- High Hang3 Rounds for time of:
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Page Turners- Dip/Shrug/Elbows High and Outside- Increase row speed each round- Hang25 Power Snatch 75/55
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400m Run- Muscle SnatchStrength- Ground25 Front Squats 75/55
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- Jump and LandSkillDeadliftStart at 75%. Increase.
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Strength- Hang Power Snatch250m Banded Row3x3 @ 80%5 Rounds for time of:
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5x5 Double KB Front Squat2000m Row3 Position Clean & Jerk12 Toes-to-bar
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- Scale to Goblet SquatStrength- Any damperWOD- High Hang9m Handstand Walk
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- Focus on form8 Minute EMOM21-15-9- Hang6 Deadlifts 275/185
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High Hang Snatch High Pull + SnatchWODHang Power Clean 135/95- Ground
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WODRest 1 minute3 Rounds Front Squat- JerkFor time:
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12 Minute AMRAPMax Unbroken C&J with heaviest snatch800m RunBar Over BurpeeStart at 75%. Increase.60 Push-ups
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5 Burpees*Goal is heavier than last week20 BB Lunges 95/6540 Pull-ups
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10 Box Jumps 24/20
- Not allowed to drop bar on snatch or C&J
50 SitupsPause Back Squat 20 Thrusters 115/80
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15 Situps25 Minute CAP4x3 @ 70% + 10
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200m RunWOD*Rest 5 minutes between workouts
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‘10-1OR*1st Workout Courtesy of Icon Athlete
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CashoutKBS 70/53- Scale HS Walk to Bear Crawl
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10 RoundsPullupWOD
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10 GHD SitupsTeam WOD
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10 Hip ExtensionsCashout30 Minute AMRAP
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Bench Press 5x10Car Push
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Bicep Curl 5x10
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DB Reverse Fly 5x10Cashout
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Weighted Pullups 5x5
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Bench Press 5x10
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GHD Situps 5x15
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