Programming 10/19 – 10/23

Monday
A.
Snatch
5×3 Building Heavy

B.
3RFT
400m Medball Run
10 Power Snatch (96/65)
12 Snatch Grip OH Walking Lunge

Tuesday
A.
Ring Dips
6×6
30 second Plank Hold between sets

B.
AMRAP 9
8 Front Squat (95/65)
12 KB Swings (53/35)
8 Pull-ups
30 second Plank Hold

Wednesday
A.
Deadlift
6×5 Building Heavy

B.
Modified DT
5RFT
8 Deadlifts (135/95)
6 Hang Power Cleans
4 Push Press
200m Run

Thursday
A.
Strict Press
6×3 @ 75%

B.
FOR TIME
100 Double Unders
Then
10-9-8-7-6-5-4-3-2-1
Burpees
Box Jumps

Friday
A.
Back Squat
5×5 @ 70%

B.
2 Rounds
5 Bear Complex (95/65)
400m Run
Then
3 Rounds
3 Bear Complex (95/65)
200m Run

Programming 10/5 – 10/9

Monday
A.
Find your Thruster PR

B.
4 RFT
400 m run
12 Thrusters
15 Burpees

Tuesday
A.
Back Squat
5×4

B.
18 AMRAP
500 m Row
2 Rope climb
20 Single arm DB/KB C&J 53/26
50 m OH lunge 53/26
(One arm down other arm back)

Wednesday
A.
Snatch
6×3 build to heavy

B.
3 RFT
8 Snatch 95/65
16 Box Jumps
Rest 1 min
2 RFT
200 m Run
40 Hand release push ups
Rest 30 sec
1RFT
4 Snatch 95/65
8 Box Jumps

Thursday
A.
Skills
Hand stand work and DU work

B.
15 AMRAP
25 meter HS or 5 walk walks
60 DU’s
30 Ab Mat sit ups
25 Wall balls

Friday
A.
Split Jerk
 4×4

B.
Buy in 800 m run
Then
4 RFT
12 T2B
100m Farmer’s Carry (53/35)
20 Goblet squats