Week of 10/15/2018 - 10/21/2018

Programming for Week of 10/8/2018 - 10/14/2018

Announcements

Halloween Party at the gym Saturday 10/27/2018

Private Fb Event: CLICK HERE


MONDAY
5 Sets
A1) 8/8 Bulg Split Squats @3112
R60s
A2) 20 Dual KB/DB DeadLifts at even pace (not rushing through reps)
R90s
+
18min AMRAP
5 Wall Walks
10 Barbell curls


Cool Down
3min/ Side Banded Wall Squat Stretch


TUESDAY
15min Amrap
10 Bent Over Barbell Rows
Max Pushups Between Sets
Score = Total Pushups
+
"Helen"
3 RFT
400m Run
21 KBS (53/35)
12 Pullups

Cap 12min Cool Down
3min/side Lax ball in hamstring sitting on box


WEDNESDAY
6 sets from Rack
2 Front Squat +2 Push Press+ 2 Thrusters
R2:30min
+
Every 2min for 20min
10 Burpee Box Jump Overs
-Feet can't touch the top of box
-Scale to bench or other object you can jump overCool Down
100 Anchored Situps (weighted if needed)*
2 seconds on the down motion


THURSDAY
20min Amrap
500m Row
20 Walking Lunge
20 Plate to OH

R10min

20min Amrap
550m Run
10 T2b > KR
100m Farmers Carry (~50/35)'


Cool Down
Bulletproof Shoulders (same as last week)


FRIDAY
Find Max Height Box Jump Over
Emom 10min
3Jumps @~85% of height
+
6x2 Back Squat


SATURDAY
26min AMRAP in Groups of 3:
900m Row
20 Pullups > Jumping Pullups
30 Wallballs > Airsquats

*Partition work evenly among partners


SUNDAY BARBELL
E2mom x 30min
Snatch
*Building Weight
+
E2mom x 30min
Clean and Jerk
*Building Weight
+
Accum 8min in Bench to Bench Plank