Week of November 3, 2024

Monday
Work up to a heavy complex and then complete sets at that.
Every 2 minutes for 14 minutes
2 Squat Clean + 2 Jerk

4 min AMRAP
400m Run
in remaining time as many box jumps/step ups as possible
Rest 2 minutes
4 min AMRAP
500m Row
in remaining time as many situps as possible
Rest 2 minutes
4 min AMRAP
50 Double Unders
12 Pushups

Wednesday
Max Bench Press
5-5-3-2-1-1-1 until Max

For Time:
30 Walking Lunges
5 Squat Cleans
30 Walking Lunges
10 OH Squats
30 Walking Lunges
15 Hang Power Cleans
30 Walking Lunges
20 Back Squats
30 Walking Lunges

Thursday
Deadlift - E2Min
6 @ 70%
6 @ 72%
4 @ 80%
4 @ 84%
2 @ 90%
2 @ 90%

For Time
60 Abmat Situps
50 Alt DB Snatches
40 Wall Balls
30 Russian Twist (touch both sides =1)
20 Pullups

Friday
Choice of Strength
5 sets of 4-8 Reps
Barbell Movement
Alternate with 45s plank

3 Rounds For Time
15 Push Press
15 Toes to Bar or Reverse Situp

Week of October 20, 2024

Monday
Work up to a heavy complex
Every 2 minutes
1 Squat Clean + 2 Front Squat + 1 Jerk

5 rounds for time of:
Run, 400 m
12 Power Cleans, 95/65 lbs
8 Thrusters, 95/65 lbs

Wednesday
Bench Press - E2M for 14 minutes
3 @ 70%
3 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
1 @ 90%
1 @ 90%

For time:
75 Goblet Squats
75 Push-ups
75 Sit-ups
75 Over Shoulder Med Ball Toss

Thursday
Deadlift - E2Min
6 @ 70%
6 @ 72%
4 @ 80%
4 @ 84%
2 @ 90%
2 @ 90%

10-30-50-30-10 reps, for time of:
Dumbbell Snatch, 30/20 lbs
Double Under

Friday
5 Sets
10-15 Landmine Press
10-15 Incline Bench DB Row

5 RFT - 20 min Time cap
18/15 Cal Bike
15 OH Squats 55/85