Training October 16th – 22nd

brandi

SUNDAY

Sunday Fun Day!

3 pm Surprise WOD

MONDAY

Bench Press

Week 4

10 min to Find a 5 RM Bench Press

-then-

EMOM 5

5 reps @80% of 5 RM  

-then-

Front Squat

3 sets x 5 reps

*Try to meet or exceed your top weight from last Monday for all sets.

TUESDAY

10-9-8-7-6-5-4-3-2-1

Straight Legged Situps w/ 20#/14# med ball

Kettlebell swings @ 2/1.5 pd

Box Jumps @ 24”/20”

*20 min Cutoff

Cash Out: 4x40m Hill Sprints at increasing intensity

WEDNESDAY

Find a max in the complex:

Snatch + OHS + Snatch

*Drop the bar between the OHS and the last snatch.

-then-

6 Rounds

In 2 minutes:

200m Run

AMRAP Snatch in remaining time @ 60% of complex

-Rest 90 seconds between rounds-

*Scored by total Snatches.

THURSDAY

AMRAP 8

20 Overhead Walking Lunges w/ 25#/15# plate

15 Goblet Squats with 25#/15# plate

-then-

Find a 5RM Hang Power Clean

FRIDAY

AMRAP 15

1 Rope Climb

2 Deadlifts @ 365/215#

2 Rope Climbs

4 Deadlifts

3 Rope Climbs

6 Deadlifts

….and so on

*Scored by total reps

SATURDAY

EMOM 6

Odd: ME 200 m Row

Even: Rest

*Build intensity across the three rowing efforts to a true max effort 200 m row for the third effort*

-then-

AMRAP 20

15 Burpees

20 Push Press @ 95/65#

400m Run

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