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

Week of October 13, 2024

Monday
Front Squat - E2M for 14 minutes
5 @ 80%
3 @ 85%
3 @ 85%
1 @ 95%
1 @ 97%
1 @ 100%

4min AMRAP
21 Bench Press #55
21 Pushups
30 Russian KB Swings
*Max Double Unders in remaining time
Rest 4 min
4min AMRAP
15 Bench Press #65
15 Pushups
30 Russian KB Swings
*Max Double Unders in remaining time
Rest 4 min
4min AMRAP
9 Bench Press #75
9 Pushups
30 Russian KB Swings
*Max Double Unders in remaining time

Wednesday
Core Intervals - 3 Rounds, 30 seconds + 15 seconds rest
Hanging Knee Raises
Plank with Shoulder Taps
Candlesticks
Bicycles

For time:
750m Row
40 Box Jumps 20"
25 DB Push Press #25
500m Row
30 Box Jumps
20 DB Push Press
250m Row
20 Box Jumps
10 DB Push Press

Thursday
Deadlift - E2Min
8 @ 68%
8 @ 70%
5 @ 80%
5 @ 82%
3 @ 85%
3 @ 85%

14-12-10-8-6-4-2-4-6-8-10-12-14
Jumping Pullups
Wall Balls
DB Bench Press

Friday
5-6 Sets
6 Push Jerks
Pistol Skill Work

4 rounds, 1 min per station, for max reps of:
Sit-up
Reverse Lunge
Double Unders
Rest 1 min