Week of 10/1/2018 - 10/7/2018

PROGRAMMING FOR WEEK OF 10/1/2108 - 10/7/2018


ANNOUNCEMENTS

Check email on Monday for Newsletter and FB for Vickery Halloween Party Invite (10/27)


MONDAY
Sumo Deadlift: Teach

5x5 SumoDL
+
EMOM x 24min
min 1: 5 Moderatre Sumo DL
min 2: 30 Double Unders
min 3: 10 Burpee Over Bar


TUESDAY
4 Sets
Max FLR Hold
Immedaitely into Max Strict Pullups
R2min
+
4 Sets
Max DB Cross Hold
Immediately in Max Kipping Pullups
R2min
+
4 Sets
Max Crab Walk Hold (Fingers towards butt)
Immedaitely into max Suticases*
*feet or head can't touch the ground, leaving a hollowbody position counts as a break
R1min


WEDNESDAY

For Individual Times (Running clock)

4min AMRAP or 1 round of...
30 Cal row/ab
30  Thrusters (65/45)

R5min

4 min AMRAP or 2 Rounds
15 Cal row/ab
15 Thrusters (95/65)

R 5min

4min AMRAP or 3 Rounds
10 Cal row/ab
10  Thrusters (115/85)

R5min

4min AMRAP or 1 Round
30 Cal Row/AB
30  Thrusters (135/95)

*thruster weight increases each time
Some Scaling Options
M: 45/75/95/105
F: 15/35/45/55

*If you complete your number of reps in less than 4 min you get extra rest

*If the class is large ((26 ppl or more) we will run out of rowers and AB and the ppl last to class will do burpees instead of row/ab


THURSDAY
10min Amrap
10 Jumping Airsquats
50m Run (end of alleuy)
20m Soldier Walks (little less than halfway back)
30m Run (finish whats left)
+
Emom x 10min
3 Very Tough Box Jumps
+
6x200m Sprints
Rest 2:1
*track own rest with stop watch


FRIDAY
For Time
10 MU > C2b > PU > Burpee to RR
20 Power Snatch (155/105)
30 Burpees
400m Farmers Carry ( ~50/35)
30 Burpees
20 Power Snatch
10 MU


SATURDAY
6min Amrap
10 Star Jumps
20 Mountain Climbers (Each foot counts as one)

R3min

6min Amrap
5 Burpees
16 Jumping Lunges > Reverse Lunge (Each foot counts as one)

Rest and Transition

Row Sprints as a group


SUNDAY BARBELL
7x2
Hang Snatch at @75

5x4 sets
Clean and Jerk @65%