Monday, October 28th
Strength: 12 Minutes
4 x 3 Overhead Squat @ 80%
Rest 2 Minutes between sets.
Workout: For Time – 15 Minute Cap
Option A:
3 Rounds
75 Double Under
15 Dip
75 Double Under
9 Strict Handstand Push Up
100′ Heavy Farmers Carry
Option B:
3 Rounds
50-75 Double Under
10 Assisted Dips
50-75 Double Under
9 Pike Push Up
100′ Heavy Farmers Carry
Option C:
3 Rounds
75-100 Single Under
10 Box Dip
75-100 Single Under
10 Seated Dumbbell Press
50′ Heavy Farmers Carry
Workout Brief
GOAL: Squat Maintenance / Upper Body Pressing Endurance
Our Squat session this week is the overhead squat. Use your Snatch 1 Rep Max to guide the number if you don’t know your Overhead Squat Max. The workout will get increasingly difficult but the overall volume of these strict movements is on the lower side. We should see athletes getting the Double or Single under in 1 minute or less, the Dips should be performed in one, two, or at most three controlled sets, about 45 seconds of work and the Handstand Push Ups/Press will ideally be done unbroken or in two controlled sets.
Tuesday, October 29th
Workout: For Time – 22 Minute Cap
Option A:
10 Rounds
200m Run
Power Clean
Round 1/2 = 10 @ 135/95
Round 3/4 = 8 @ 155/105
Round 5/6 = 6 @ 185/135
Round 7/8 = 4 @ 205/145
Round 9/10 = 2 @ 225/155
Option B:
10 Rounds
200m Run
Power Clean
Round 1/2 = 10 @ 115/75
Round 3/4 = 8 @ 135/95
Round 5/6 = 6 @ 155/115
Round 7/8 = 4 @ 175/125
Round 9/10 = 2 @ 185/135
Option C:
6 Rounds
200m Run
4 Power Clean (Load as Desired)
Cashout – FIT:
3 Rounds – 1 Minute Each
Team Dumbbell Drag Through
Rest 1:00 between rounds.
Cashout – FLEX:
3-5 x 6 Dumbbell Bent Over Row @ Heavy
Workout Brief
GOAL: Power Endurance / Core
Today’s workout is a BIG one. The biggest challenge we’ll face in today’s workout is tired legs, which will shorten the pull and make our feet slower. Run hard but under full control, break up the lighter sets to give our backs and post chain a fighting chance for the heavier loads.
Wednesday, October 30th
Workout: As Many Reps as Possible – 20 Minutes
Option A:
5 Rounds – 3 Minutes Each
20 Pistol
20 Box Jump Over (24/20)
Max Reps Bar Muscle Up
Rest 1 Minute between rounds.
Option B:
5 Rounds – 3 Minutes Each
20 Pistol to Box
20 Box Jump Over (24/20)
Max Reps Jumping Bar Muscle Up or Chest to Bar Pull Up
Rest 1 Minute between rounds.
Option C:
5 Rounds – 3 Minutes Each
20 Forward Lunge
15 Plate Jump Over/Step Over
Max Reps Banded Strict Pull Up/Ring Row
Rest 1 Minute between rounds.
Workout Brief
GOAL: Gymnastics High Skill Triplet
Today’s workout has us fatiguing legs and hips before moving onto a high power output and technical upper body movement. Aim to finish the Pistols and the Box Jump Overs in one minute or less each, giving about a minute for the Rig after transition time.
Thursday, October 31st
Strength: 16 Minutes
3 x 1 Squat Snatch @ 75%
3 x 1 Squat Snatch @ 80%
3 x 1 Squat Snatch @ 83%
3 x 1 Squat Snatch @ 85%
Workout: For Time – 10 Minute Cap
Option A:
63-45-27 Abmat Sit Up
21-15-9 Hang Power Snatch (135/95)
Option B:
63-45-27 Abmat Sit Up
21-15-9 Hang Power Snatch (115/75)
Option C:
42-30-18 Abmat Sit Up
15-12-9 Hang Power Snatch (55/45)
Workout Brief
GOAL: Snatch Strength / Power & Core Endurance
Today’s Snatch section has us lifting a lot of bars! We’re doing twelve sets of one and we’re doing the same weight for three sets. Because of this, our main technical focus for the day will be on the first pull. The Workout can be seen as an extension of the snatch section. Work to finish the 63 Sit Up in 2:30 or less. The Hang Snatches are on the heavy side and can be broken up into three or maybe even four sets as long as these rests are controlled. If you are not done their first round (63 sit-ups & 21 Hang Power Snatches) by the four minute mark, reduce the load or reduce some reps on the Snatches.
Friday, November 1st
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 8 Minutes
Every 2 Minutes – 4 Rounds
Complex: 2 Squat Clean + 1 Front Squat + 1 Split Jerk @ 75%-80%
OR
Every 2 Minutes – 4 Rounds
Complex: 1 Power Clean + 1 Front Squat + 1 Split Jerk @ 75%-80%
Workout: For Time – 15 Minute Cap
Option A:
4 Rounds
500/400m Row
15 Deadlift (185/135)
15 Pull Up
Option B:
4 Rounds
500/400m Row
15 Deadlift (155/105)
15 Jumping Pull Up
Option C:
3 Rounds
500/400m Row
15 Deadlift (75/55)
15 Ring Row
Workout Brief
GOAL: Clean & Jerk Complex / Post Chain Endurance
This week’s Clean & Jerk session has us working on a complex to help improve our endurance in the clean in order to complete a strong Jerk: the GOAL is to create fatigue in the post chain, legs & core to make the jerk at this % harder. The workout is a moderate volume posterior chain triplet that will have the heart rate up high quick and stay high long. These are all “lower skill” movements; try to hit the Deadlift unbroken throughout the workout and a few rounds unbroken on the Pull Ups.
Saturday, November 2nd
Workout: For Time – 36 Minute Cap – Teams of Three
Option A:
4 Rounds
21 Synchro Burpee to Plate
21 Synchro Double Dumbbell Squat (50/35)
Rest 1:00
2 Mile Relay Run / 2 Mile Relay Row / 6000m Relay Bike / 2400m Relay Ski
Rest 1:00
4 Rounds
21 Synchro Double Dumbbell Push Press (50/35)
21 Synchro Burpee to Plate
Option B:
4 Rounds
21 Synchro Burpee to Plate
21 Synchro Double Dumbbell Squats (35/20)
Rest 1:00
2 Mile Relay Run / 2 Mile Relay Row / 6000m Relay Bike / 2400m Relay Ski
Rest 1:00
4 Rounds
21 Synchro Double Dumbbell Push Press (35/20)
21 Synchro Burpee to Plate
Option C:
4 Rounds
15 Synchro Burpee
15 Synchro Double Dumbbell Squat (25/15)
Rest 1:00
1 Mile Relay Run / 1 Mile Relay Row / 3000m Relay Bike / 1200m Relay Ski
Rest 1:00
4 Rounds
15 Synchro Double Dumbbell Push Press (25/15)
21 Synchro Burpee
Workout Brief
GOAL: Team Workout
This team workout will be the teams against the clock. We’ve got three parts to this workout with very little rest between so overall, but we can manage our efforts within each section. The first couplet should be low and slow, the second one we have more rest so we can push the pace on our segments in the run or machines. The third couplet has less range of motion so we can look to finish strong here as long as technique is good.
