Week of 10/22/24
Strength
5 Rounds ~20’
Heavy R. Row 10/s
Strict Pull Up 5 (find new variations besides a band- jump eccentric)
Heavy DB Step Up 10/s
Training
EMOM 10’
Alternating Min
5/side DB Snatch (+1/side each round)
10 Burpee (+2 each round)
Conditioning ~12’
In groups of 3
10” Srpint 60” Rest
Score 1st round total
Multiply x 10 and close it out
Rnd 1 and 2 free
Rnd 3-6 complete 20” Plank during rest
Rnd 6-to completion complete 20” plank & 20” squat hold
Strength
5 Rounds ~20’
BB Floor Chest Press x 10
Push Up x 10
Loaded Lunge Step x 10/Side
*if u can’t clean the Bar off the floor, you can use the rack for lunge or use DB’s
Training 10’
EMOM 10’
Alternating Minutes
DB Clean x 10 (+2 each round)
Wall Ball x 20 (+2 each round)
Conditioning ~12’
30” sprint: 30” Rest
Go until you hit 110/80 (use this as a guide depending on who you are and what you need)
Rnd 1-5 Rest
Rnd 6-X 1 burpee + 1 until you finish
Strength
5 rounds ~20’
Deadlift x 5-10
Tri Dip Feet elevated x 15
Narrow Push Up x 10
EMOM 10’
Alternating Minutes
Push Press 10 (+2 each round)
Box Jump 10 + 1 Each Round & Push Up 10 +1 Each round
Conditioning 13’
1’ 20/18 Cal (pick your 1’ number, should be sustainable for no more than 3 of these efforts)
3 Rounds
1’ 20/18 Cal
1’ Rest
Then;
Rest 2’
Then;
2 rounds
1’ 15 Cal
1’ Rest
Strength 20’
4-5 Rounds
Front Squat
X 5 1 and ¼ (down, up ¼, down, and up)
Right into
X 5 regular
Loaded Hip Thrusts on box
X 5 pause 3” in top
X 5 Regular
Training 10’
EMOM 10
Alternating
20 KB Swing + 2 Each Round
1 leg crank (squat 10, squat jump 10, lunge 10, lunge jump 10)
Conditioning ~11’
4’ Max Distance
Rest 2’
2’ Half 4’ Cal + 10 Cal
Rest 2’
1’ Half 2’ Cal + 5 Cal
Friday (46’) https://www.youtube.com/live/mNkSvaDfiv4?si=Ly5tK3yQWdQltVfN
Warm up is just grabbing estimated loads and some quick end range work
4’ to complete
100 Air Squats
Every 20, stop and complete 2 Burpees
Rest 1’
4’ to complete
80 KB Swings
Every 20, stop and complete 3 Burpees
Rest 1’
4’ to complete
60 Push Ups
Every 20, stop and complete 4 Burpees
Rest 1’
4’ to complete
50 KB DB Thrusters
Every 20, stop and complete 5 Burpees
Rest 1’
4’ to complete
40 DB Clean
Every 10, stop and complete 6 Burpees
Rest 1’
4’ to complete
30 KB Squat Cleans
Every 10, stop and complete 7 Burpees
Rest 1’
4’ to complete
20 DB R. Row & DB Push Up
Every 10, stop and complete 8 Burpees
Rest 1’
4’ to complete
10 Death Eaters
Saturday
Sufferfest