MONDAY, OCT 17
Gymnastics Intervals
5 rounds:
0:30 max reps pull-ups
-1:30 rest-
Metcon
5 rounds:
10 box jump (24/20)
10 shoulder-to-overhead (135/95)
300m run
TUESDAY, OCT 18
Bottom Up Front Squat
Every 3:00 x 5:
3 bottom up front squat
Set up safety spotter arms or blocks so that you begin your squat at the bottom. The height should be such that you begin at parallel, or just below parallel.
Compare to 9/29/22 when we did sets of 5.
KB Finisher
8 minutes, for quality:
7 dual Russian KB swing
7 dual KB front squat
25m dual KB front rack carry
Similar to last week’s KB finisher, we are looking for 8 minutes of continuous work where we focus on the movements rather than how many rounds we did. Pick two KBs that you will work for all three movements and just keep moving, taking breaks as needed.
Flow:
Perform the swings and squats at the bay door, then the carry to the end of the stairs. This is one round. Turn around and repeat: 7 swings, 7 squats, and a 25m carry back to the bay door. Repeat until the 8 minutes is up.
THURSDAY, OCT 20
Coach Abdul Workout #3
For time:
21-15-9
Hang power snatch (95/65)
Overhead squat (95/65)
Toes-to-bar
WEDNESDAY, OCT 19
Metcon
EMOM 20:
Min 1 – Calories
Min 2 – 4 sandbag-to-shoulder
Score total calories. PYO machine, and PYO sandbag.
FRIDAY, OCT 21
Push Press
Every 2:30 x 5:
3 push press
Compare to 9/9/22, when we did sets of 5.
Metcon
AMRAP 10:
20 single-DB hang clean & jerk (50/35)
15/12 cal assault bike, or 20/16 cal bike erg
SATURDAY, OCT 22
4 rounds, in teams of 2:
100 double-under
50 wall ball
30-24-18-12 power clean*
*Reps decrease each round, but weight increases:
Round 1 = 30 reps @ 135/95#
Round 2 = 24 reps @ 165/110#
Round 3 = 18 reps @ 185/125#
Round 4 = 12 reps @ 205/135#