Su 17.10.

Lepo

 

La 16.10.

PRE-WORKOUT

  • Archer Push-up practice

7 SETS FOR LOAD

  • 3 Push Press

At home workout:

5 Rounds For Time:
10 Box Jumps
15 Weighted Sumo Deadlift High Pulls (lightweight)
200m Run

 

Pe 15.10.

PRE-WORKOUT

  • Build up to a 3-rep hang power clean

AMRAP 12

  • 60 Double Unders
  • 40/30 Calorie Row
  • 20 Deadlifts (80/55 kg)

At home workout:

AMRAP 10:
50 Lateral Line Hops
100m Weighted Carry (moderate weight)

 

To 14.10.

Lepo

 

Ke 13.10.

5 ROUNDS FOR TIME

  • 25 Wall Balls (20/14#) (10/9-ft)
  • 25 Pull-ups

At home workout:

5 Rounds For Reps:
AMRAP 3:
3 Weighted Deadlifts
6 Push-ups
9 Air Squats
– Rest 1:00 between rounds

 

Ti 12.10.

2 ROUNDS FOR TIME
40 Synchro Box Step-ups (24/20”)
30 Synchro Burpees
2k Row

– Time Cap = 30:00

– Partner Workout

At home workout:

AMRAP 19:

  • 6 Backpack Clean & Press
  • 1 Shuttle Sprint
  • 6 Backpack Facing Burpees

– 1 shuttle sprint = 5 yards out and back, 10 yards out and back, 15 yards out and back

 

Ma 11.10.

FOR TIME
9 Muscle-ups
50 Double Unders
36 Single-Arm DB Power Cleans (50/35#)
40 Double Unders
7 Muscle-ups
30 Double Unders
28 Single-Arm DB Power Cleans 20 Double Unders
5 Muscle-ups
10 Double Unders
20 Single-Arm DB Power Cleans

At home workout:

EMOM 20:
Minute 1 | :30 Backpack Deadlift Minute 2 | :30 Backpack Good Mornings

 

Su 10.10.

Lepo

 

La 9.10.

5 ROUNDS FOR REPS

  • 1:00 Max Distance Run
  • 1:00 Max Wall Balls (20/14#) (10/9-ft)
  • 1:00 Max Box Jump Overs (24/20”)
    – No extra time to transition between movements.

At home workout:

For Time:
400m Run
50 Backpack Swings 400m Run
50 Sit-ups
400m Run
50 Sit-ups
400m Run
50 Backpack Swings

 

Pe 8.10.

12 SETS FOR LOAD
1 Squat Snatch
– Rest 1:00-2:00 between sets

At home workout:

8 Rounds For Time:

10 Backpack Push Press

40 Lateral Hops Over Backpack

10 Step-ups

 

To 7.10.

Lepo

 

Ke 6.10.

AMRAP 15

  • 5 Strict Toes-to-Bar
  • 10 Floor press
  • 15 GHD Sit-ups/ abmat sit-ups

At home workout:

Every 2:00 x 5 Rounds:

  • 5 Upright Backpack Rows / Arm
  • 10 Double Knee Tuck in Plank
  • 15 Hollow PVC Bench Press
  • Max Mountain Climbers
    – Rest 3:00 between rounds

 

Ti 5.10.

3 rounds For time

  • 23 cal row
  • 100m farmers carry

At home workout:

AMRAP 15:

  • 30-ft. Burpee Broad Jumps
  • 20 Backpack Lunge
  • 10 V-ups

 

Ma 4.10.

Every 3 minutes x 5 rounds

Amrap 2

  • 15 overhead squats
  • max unbroken chest-to-bar Pull-up

-rest 1:00

At home workout:

For Time:
80 Backpack Ground-to-Overhead – EMOM perform 5 up-downs, including the start

 

Su 3.10

Lepo

 

 

La 2.10

a) For 20 minutes, 3-4 rounds

  1. 3-5x tempo strict C2B / pull up
  2. 3-5x WB push press
  3. 3-5x backward slam ball throw
  4. 2×5 explosive box step up + knee kick

b) UiM 4, 9min AMRAP, 30-20-10 reps of:

  • Alternating Dumbbell Hang Clean-and-Jerks (22,5/15kg)
  • Butterfly Sit-Ups

Directly into, 30-20-10 reps of:

  • Alternating Dumbbell Hang Snatches (22,5/15kg)
  • Butterfly Sit-Ups

 

 

Pe 1.10

a) 5x e2m

  • Snatch pull with pause at knee
  • Snatch pull
  • power Snatch

b) For 15 minutes, 6-8 rounds

  • 3-2-2-(2)-1-1-1-(1) Snatch pause at knee

Find challenging working weight (50-80% 1RM)

c) For 15 minutes, 5-7 rounds

  • Snatch

Work with challenging weight

 

 

To 30.9

Lepo

 

 

Ke 29.9

a) 5x e1,5m

  • 2x tall clean
  • 2x jerk balance

b) 5x e2m

  • Clean with pause at knee
  • Clean
  • Jerk with pause at dip
  • Jerk

c) For 20 minutes, 8-10 rounds

  • Power clean
  • Hang clean
  • Jerk

Work with 60-80% 1RM

 

 

Ti 28.9

a) Skill 15min

  • DU
  • 1-leg DU

b) 20min AMRAP

  • 20 cal row [one pair shares one equipment]
  • 15 dips
  • 10 TGU (@22,5/15 kg)