Monday 15th October – Sunday 21st October

 

Monday 15th October – Sunday 21st October

  October 14, 2018

Monday 15th Oct

 

A – Toes to Bar practice 10-15min drills and skills

B – 1x Max T2B set

 

C – AMRAP 18

400m Run

25 Thrusters 30/20kg

25 T2B

25 Thrusters 30/20kg

 

Tuesday 16th Oct

 

A – In a 12:00 window: Establish a heavy single for –

1 Clean

1 Front squat

1 Jerk

 

B – x3 Rounds (use a different machine each round)

 

In a 3 min window –

12/10 burpee box jump overs

Remaining time – Max effort calories

3min REST

Score is Calories per round

 

 

Wednesday 17th Oct

 

A – 6×4 reps tempo Deadlifts – 3sec eccentric touch and go

 

B – x5 Rounds

 

2min AMRAP –

5 deadlifts, 100/70kg

10 Push Ups

15 Wall Balls 9/6kg

Rest 1 minute

 

Thursday 18th Oct

 

A – Front Squat, Every 2:00 x 5, build weight AHAFA

6 Reps

 

B – x3 Rounds

 

AMRAP 2

12 DB Push Press (AHAP) + 12 Pull Ups

AMRAP 3

12 DB Box Step Overs + 12 Kb Swings 24/16kg

Rest 2 minutes

 

Score = total reps for amrap 2min + 3min

 

Friday 19th Oct

 

A – Snatch (19mins)

E2MOM 5 reps 55%

E2MOM 5 reps 55%

Rest 1 min

E2MOM 4 reps 65%

E2MOM 4 reps 65%

Rest 1 min

E2MOM 3 reps 75%

E2MOM 3 reps 75%

Rest 1 min

E2MOM 1 rep 85%

E2MOM 1 rep 85%

(Remember these % are a guide, decrease the starting % if needed)

 

B – AMRAP 10

 

35 Double Unders (scale to a number of DU and stick to or 30 seconds of practice – no singles today)

15 DB Snatches, 22.5/15kg

 

Saturday 20th Oct

 

A – EMOM 12mins

1 – 5 Push Jerks, 75% (+2.5kg)

2 – REST

3 – 4 Push Jerks, 80% (+2.5kg)

4 – REST

5 – 3 Push Jerks, 85% (+2.5kg)

6 – REST

 

B – For time (14min time cap)

 

60 Air squats

50 ab mat sit ups

40 DB Snatch 22.5/15kg

30 Box jumps

20 HR Push ups

10 Bar Mu / C2B/ Pullups/ 20 Ring rows

 

Sunday 21st Oct

 

A –

0-3min – 5RM Thruster

3-6min – 4RM Thruster

6-9min – 3RM Thruster

9-12min – 2RM Thruster

12-15min – 1RM Thruster

 

 

B – 14 minute running clock –

AMRAP 6

4 squat cleans 60/42.5kg

6 burpees to touch target

18 DU

 

Rest 2mins

 

AMRAP 6

8 power cleans 60/42.5kg

12 burpee to touch target

36 DU

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