Monday 19th - Sunday 25th October 2020

Monday 19th October

 

15 Mins build to heavy Power Snatch double

*9 – 10 RPE for the day

If anytime remaining complete power snatches at 80%

 

Accessory

3 sets:

8 Snatch grip RDL AHAFA

 

5RFT:

12 T2B

40 Double unders

12 Overhead squats 50/35kg

20 Calories

 

Time cap: 17 mins

 

Tuesday 20th October

 

Deadlift

10 mins to build 6RM

9-10 RPE for the day

 

Accessory ( If time ) 

For time:

3 sets:

15 each side DB side bends 32/24

 

For time:

1 mile run

75 wall balls

50 burpees

25 GTOH 60/40kg

 

Time cap: 20 mins

 

Wednesday 21st October

 

4 sets:

5 Strict press AHAFA

8 Hold a Glute bridge DB chest press

15 DB/ plate rear delt flys

Rest as needed between sets

 

Accessory If time

3 sets:

8- 10 Strict hanging knee raises

 

AMRAP 14

21 Box jumps

18 Power clean 42.5/30kg

12 Front rack lunges

9 Pull ups

E2MOM

15 air squats

10 press ups

 

Thursday 22nd October

 

15 mins Build to heavy Hang Power Clean double

If any time remaining hang cleans @80%

 

6 RFT:

8 Squat cleans 60/40kg

10 Deadlifts

12 Down ups

Run 200m

Time cap: 22 mins

 

Friday 23rd October

 

Back squat Tempo 33X1

5 sets: 

5 Back squats AHAFA

9 – 10 RPE for the day

 

Accessory

12 Good mornings @ 40% of Back squat 1RM

 

5FRT:

8 Burpee Box jumps

10 DB Clusters 22.5/15kg

18/ 13 Calories

 

Time cap: 15 mins

 

Saturday 24th October

 

For time:

200/160 calories Echo bike

Every 3:00 mins

4 Power Snatch 55kg/ 47.5kg

5 Overhead squats

6 Ring Muscle ups/ 9 Strict pull ups

 

 

Time cap: 30 mins 

 

Sunday 25th October

 

4 sets:

10 DB Chinese Bent over rows (needs to be heavy)

3- 5 Strict C2B Pull ups

8 – 10 DB Bicep Curls tempo 3121

Rest as needed

 

If time:

3 sets:

10- 15 Reverse press ups

 

 

AMRAP 4

Distance running  ( as fast as you can in 4 mins)

Rest 2 mins

AMRAP 4

9 Hang power clean

9 Push jerk

18 V- ups

Rest 2 mins

AMRAP 4

9 DB box step overs 22.5/15kg

9 Devils press

9 Ring dips