Week of October 8, 2023

Monday
5 sets

3 reps at 85% of 3RM from max Bench Press with Pause


4 rounds for time of:
Row 500 meters
50 double-unders
5 Pushups

Then,
200-ft overhead walking lunge

Wednesday
Clean Complex
5-6 sets
1 Hang Power Clean + 2 Hang Cleans + 1 Jerk

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-reps pullups

Thursday
Strength Circuit - Cami’s Favorites
20 minutes of continuous movement
5 Heavy Deadlifts
3 Strict Pullups
1 Heavy Back Squats

Every 4 minutes for 4 rounds, complete:
40 double-unders
20-calorie bike
10 dumbbell snatches

Friday
Sweaty Fridays!

21-15-9 reps, for time of:
Hang power cleans
Burpees

Two rounds for time of:
Row 1000 meters
50 Thrusters 35#
30 Knees to Elbows

Week of October 1

Monday
5 sets

4 reps at 82% of 3RM from last week Bench Press with Pause

Alternate with 8-10 Barbell Bent Over Row OR Chest Supported Row Machine

18min AMRAP
40 Air Squats
30 Heel Taps
20 Toes to Bar
10 Burpees
To the fence and back, double KB OH Walk

South on Cadillac > Left on Scenic > Right on Hyland > Right on Sunflower > Right on Cadillac

Wednesday
Clean Complex
5-6 sets
1 Hang Power Clean + 2 Hang Cleans + 1 Jerk

For Time
On a 25-minute clock:
Run 1.2 miles
Then perform as many rounds as possible of:
10 push-ups
20 lunges
30 sit-ups

Thursday
Strength Circuit - Cami’s Favorites
20 minutes of continuous movement
5 Heavy Deadlifts
3 Strict Pullups
1 Heavy Back Squats

Every 4 minutes for 4 rounds, complete:
40 double-unders
20-calorie bike
10 dumbbell snatches

Friday
Sweaty Fridays!
Part A
4km Row for Time

Part B
12min AMRAP
1 Strict Pullup
3 Front Squats
3 Cal Bike
1 Strict Pullup
4 Front Squats
4 Cal Bike
1 Strict Pullup
5 Front Squats
5 Cal Bike
….. Continue increasing the number of squats and calories until 12 minutes is up.