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Tuesday – November 1

Part 1:

12 Minutes to work up to:

Heavy Clean and Jerk

*Not recording

*Does NOT need to be a 1 rep max

Part 2:

"Rita"

4 Minute AMRAP

Clean and Jerks (165/100)

4 Minute Rest, then

Squat Clean "Rita"

4 Minute AMRAP 

Squat Clean and Jerks (165/100)

Saturday – October 29

800 M Run

 then

5 Rounds

5 Pull Ups

15 Air Squats

then, 

100 Double Unders 

then, 

5 Rounds

10 Push Ups

15 Sit Ups

then, 

800 M Row

then, 

5 Rounds

10 Deadlifts (95/65)

5 Hang Power Cleans (95/65)

Friday – October 28

Part 1:

7 x 3 

Push Press

*Start at 70%, try to work up from there.  You do NOT need to go up each set.

Part 2:

"Freddy's Revenge"

5 Rounds

5 Shoulder to Overhead (185/115)

10 Burpees

*12 Minute Cap

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Olympic Lifting Class (6:15-7:00 PM)

1) Snatch to Max

2) Overhead Squat 3 x 3 at last miss

Thursday – October 27

For Time:

1 Mile Run (Run this hard)

4 Minute rest, then:

50 Wall Balls (20/14)

20 Russian KB Swings (53/35)

40 Back Squats (135/85)

20 Russian KB Swings 

30 Front Squats (115/75)

20 Russian KB Swings

20 Overhead Squats (95/65)

20 Russian KB Swings

*Record two things.  Your mile, and total time to complete entire workout.

*35 Minute Cap

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Olympic Lifting – 8:15 PM

1 – Power Clean + Push Press – 5×1 @ Heavy Single

2 – KB/Empty Barbell Accessory Work

Wednesday – October 26

3 Rounds

2 Minutes

Run 200 M

Max Rep Toes to Bar

2 Minute Rest

2 Minutes

Run 200 M

Max Rep Handstand Push Ups

2 Minute Rest

2 Minutes

Run 200 M

Max Calorie Row

*Score is total reps of each individual motion

Monday – October 25

20 Minute AMRAP

30 Double Unders

10 Power Snatches (85/60)

7 Bar Facing Burpees

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8:15 PM Olympic Lifting Class

1) Power Snatch Doubles to 80%

2) Snatch Balance to Max Snatch Weight

3) Snatch Push Press + 2 Overhead Squats to 85% Max Snatch Weight

Monday – October 24

Part 1:

3 Sets

1 Minute 

Max Rep Toes to Bar

2 Minute Rest

Part 2:

3 Sets

5 Minute EMOM @55+%

2 Hang Power Cleans

1 Hang Squat Clean

2 Front Squats

1 Split Jerk

2 Minute Rest between EMOMs

First Set = 55+%

Second Set 65+%

Third set 75+%

Saturday – October 22

In Teams of 2 (1 working/1 resting)

10 Minute AMRAP

6 Pull Ups OR 2 Muscle Ups

8 Push Ups

10 Overhead Lateral Step Ups (15/10)

*One partner chips away at the AMRAP, the other partner completes 6 Burpees as a timekeeper

5 Minute Rest

10 Minute AMRAP

20/15 Calorie Row

20 Shoulder to Overhead (95/65) OR Handstand Push Ups

40 Double Unders