Week of October 22, 2023

Monday
3-3-5-5-5-5-5
Work up to a heavy 5 Front Squats

For time:
70 Kettlebell Swings
60 Plate Ground to Overhead
50 Goblet Squats
40 Pull-ups
30 Pushups

Wednesday
Snatch Complex
5-6 sets
1 Hang Power Snatch + 1 Hang Snatch + 1 OH Squat

For time:
25 Wall Balls
1 min plank
25 Wall Balls
15 Situps
25 Wall Balls
20 V-ups
25 Wall Balls
15 Situps
25 Wall Balls
1 min Plank
25 Wall Balls


Thursday
Strength Circuit
8-10 reps - try for heavier on these
Leg Extension
Roman Chair
GHD Situp
Chest Supported Row

20 min AMRAP
750m Row
18 DB Clean and Jerk
18 Box Jumps


Friday
Sweaty Fridays!
Five rounds for time of:
50 Double Unders
30 Knees to elbows
30 Walking Lunges with Plate Overhead

TABATA - 12 minutes
Pushups
Air Squats
Cal Bike
Can go 4 minutes straight of each or alternate through

Week of October 15, 2023

Monday
3-3-2-2-1-1-1-1
Work up to a max Bench Press

10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift
Front squats

*Use two barbells. Start each set of front squats by cleaning the bar from the floor rather than taking it from a rack.


Wednesday
Clean Complex
5-6 sets
1 Power Clean + 1 Hang Clean + 1 Front Squat

For time:
5 power cleans
20 dumbbell bench presses
100 double-unders
10 power cleans
20 dumbbell bench presses
100 double-unders
15 power cleans
20 dumbbell bench presses
100 double-unders


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!
3 Rounds for Time
30 Wall Ball Shots
30 Sumo Deadlift High Pulls
30 Box Jumps
30 DB Push Press

AMRAP 15
18 KB Swings
15 Situps
12 Burpees