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

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
4 Sets
A1)10 Good Morning w/ barbell
R60s
A2)10/10 Single Leg RDL*
*One Foot on Bench hold KB/DB
r60s
+
50-40-30-20-10
RKBS (70/53)
Push Up

25min Cap


Cool Down
3min Per side Pigeon Stretch


TUESDAY
5x5 Weighted Pullup > Tough Negaitive
R2min
+
20min Amrap
20 Kipping Pullups
10 Powerclean (135/95)
20 Abmat Situps


Cool Down
3min Per Side Couch Stretch


WEDNESDAY
10-10-8-6-4-2-2*
Back Sqaut @3112
*Building Weight
+
10-10-8-6-4-2-2*
PushPress*
*Building Weight not TnG


Cool Down AS CLASS
BulletProof Shoulder
https://www.youtube.com/watch?v=ACAz6HFj1xE


THURSDAY
5 Rounds
500/450m Rows
90s Rest
400m Run
R2min


Cool Down
Strict Pull Up 10min Emom


FRIDAY
Snatch Tech/Warmup
+
4x10 or Tech work
Snatch Drop from Rack
+
Emom x 24min
Min 1: Power Snatch
Min 2: Snatch


SATURDAY
With a Partner, working 90s on and 90s off x 10 (each):
10 Push Press
100m Shuttle Run
10 Jumping squats
10 T2B or Knee Raises

*Partner picks up where other left off
*10 Rounds of 90s (not 10 rounds of the workout)


SUNDAY BARBELL
Find Max Height Box Jump Over
10x3 Jumps @ 85% of height
+
6 Sets
2 Power Cleans + 2 Jerks
+
6x2 Back Squat at Wednesdays End Weight