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Workouts 17 October – 22 October

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MondayGymnastics/Connectivity

3 Rounds

1 Minute Muscle Ups

1 Minute Strict Handstand Push Ups
Strength

Back Squat

5 x 5 @ 80% 5RM

*rest 2 minutes
Metcon

7 Rounds

7 Hang Power Cleans 50/35

21 Double Unders

Time Cap = 12 Minutes
Mobility

Couch Stretch – 2 Mins per side

Standing Calf Stretch – 2 Mins per side
Bonus Work

21-15-9

Cal Assault Bike

Handstand Push Ups
Tuesday

Gymnastics/Connectivity

Turkish Get Up

Build to a heavy STABLE weight

*pause in each position
Skills

2-Pause Snatch

Pause just off the floor and in the hang position
Metcon

From 0:00-2:00

2 Rounds

2 Burpees

2 Wall Balls (8)

From 2:00-4:00

2 Rounds

4 Burpees

4 Wall Balls (32)

From 4:00-6:00

2 Rounds

6 Burpees

6 Wall Balls (56)

Etc. Following the same pattern until you are unable to complete both rounds

Finish the 8s = 88 reps

Finish the 10s = 128 reps

Finish the 12s = 176 reps
Mobility

Pigeon Stretch – 2 Mins per side

Bully Stretch – 2 Mins per side
Bonus Work

4 Rounds

20 seconds front support

10 seconds rest

20 seconds back support

10 seconds rest
Wednesday

Gymnastics/Connectivity

AMRAP 8

2 Wall Walks

100′ Farmers Walk
Skills

3-Position Clean + 1 Jerks

Clean from power position/hang/touch and go from floor, plus split jerk
Metcon

21-15-9

Chest to Bar Pull Ups

Push Jerks 60/40Kg

*15 Minute Cap
Mobility

Banded External Rotation Stretch – 2 Mins per side

Wrist/Forearm Stretch – 2 Mins
Bonus Work

6 x 500m Rows

-rest 30 seconds between efforts-
Thursday

Gymnastics/Connectivity

4 Rounds

20 seconds front support

10 seconds rest

20 seconds back support

10 seconds rest
Strength

Overhead Carries

5 x 50′ Overhead Carry

*Take from floor, walk 25′, drop and go again
Metcon

64 Toes To Bar

8 Snatches 84/57Kg

Mobility

Pigeon Stretch – 2 Mins per side

Wrist/Forearm Stretch – 2 Mins

Friday

Gymnastics/Connectivity

3 Minutes Strict Muscle Ups

3 Minutes Kipping Handstand Push Ups

2 Minutes Strict Muscle Ups

2 Minutes Kipping Handstand Push Ups

1 Minute Strict Muscle Ups

1 Minute Kipping Handstand Push Ups
Metcon

“A Plethora of Pistols”

5 Rounds

15 Snatches 35/20Kg

20 Pistols

*22 Minute Cap
Mobility

Couch Stretch – 2 Mins per side

Bully Stretch – 2 Mins per side
Bonus Work

4 Rounds

20 seconds hollow

10 seconds rest

20 seconds arch

10 seconds rest

*Hold PVC pipe during hollows/arches
Saturday

Strength

10 Minutes to establish a 1RM Hang Snatch

-straight into-

10 Minutes to establish a 1RM Split Jerk
Metcon

“14.3”

Complete as many reps as possible in 8 minutes of:

Deadlifts, 10 reps

15 box jumps, 24-inch

Deadlifts, 15 reps

15 box jumps, 24-inch

Deadlifts, 20 reps

15 box jumps, 24-inch

Deadlifts, 25 reps

15 box jumps, 24-inch

Deadlifts, 30 reps

15 box jumps, 24-inch

Deadlifts, 35 reps

15 box jumps, 24-inch

“*Men: 61, 84, 102, 125, 143, 166 kg

Women: 43, 61, 70, 84, 93, 102 kg”
Gymnastics/Connectivity

6 Rounds

20 seconds hollow

20 seconds rest

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