23 Oct 2014
Friday 24th October
A. Front Squat
5 x 5 @ 80-85%
B. 7 RFT of:
7 x Hang Power Cleans (60/42.5kg)
7 x Ring Dips
7 x T2B
or C. AWOD – 3/4 ‘Nate’
15 Min AMRAP of:
2 x MU
4 x HSPU
8 x KB Swings (32/24kg)
22 Oct 2014
Thursday 23rd October
A. ‘Goat’ Buster
Pick 2 of your Goats (movements that you need to improve) to work on
EMOM for 14 min of:
Odd – Goat 1
Even – Goat 2
B. 5 RFT of:
15 x Burpees
200m Run
Rest exactly 30s b/w rounds
C. Tabata Jumping Lunges
**Optional Upscale to 20/15kg bar
My face when I am programming….
21 Oct 2014
Wednesday 22nd October
A. Snatch (Power or Squat)
4 – 4 – 4 – 4 – 4 (work to around 70%)
B. 10 – 8 – 6 – 4 – 2 reps for time of:
Squat Clean (50/35kg)
30 x DU between each set
C. 10 Min AMRAP of:
10 x Wall Ball (9/7kg to 10′)
200m Run
10 x Goblet Squats (24/16kg)
15 x Calorie Row
20 Oct 2014
Tuesday 21st October
A. Bench Press
5 – 5 – 5 – 5 – 5
B. AMRAP in 10 Mins of:
10 x Push Ups
10 x Box Jumps (24/20″)
10 x Pull-ups
10 x Sit Ups
C. Accumulate either:
15 x Skin the Cat, or 40 x Pistols
19 Oct 2014
Monday 20th October
A. Overhead Squat (or scale to Front Squat)
3 – 3 – 3 – 3 – 3
B. EMOM for 6 Mins:
1 x Power Clean
2 x Push Jerk
2 x Front Squat
C. Accumulate: 50 x Heavy Russian KB Swings
D. Farmer’s Walk with 2 x KB: Accumulate 160m total carry taking turns with partner
17 Oct 2014
Saturday 18th October
A. ‘The Wobbles’
For time:
800m run, then,
3 rds of:
7 x C2B Pull-ups
14 x Push Ups
21 x Squats
Then, 800m run
Rest 5 Mins, then
B. ‘Frack’
15 – 10 – 5 reps for time of:
Hang Power Clean & Push Jerk (50/35)
Pull-ups
16 Oct 2014
Friday 17th October
A. Hang Snatch (Power or Squat)
5 sets of 3 reps @ 60-70%
B. For time:
40 Calorie Row
30 x Wall Ball (9/7kg)
20 x KB swing (24/16)
10 x Thrusters (50/35)
15 Oct 2014
Thursday 16th October
A. Squat Clean
5 x 3 @ 80-85%
B. ‘Elizabeth’
21 – 15 – 9 reps for time:
Squat Cleans (61/42.5)
Ring Dips
14 Oct 2014
Wednesday 15th October
A. Prowler Push 200m @ 80/50kg
In pairs 5 x 20m each, partner holds plank while other pushes prowler
B. In Pairs – For Time:
2 x 400m and 2 x 200 run (each) 1 x partner runs, 1 x partner rests.
C. In pairs – Overhead Medicine Ball Lunge (9/7kg)
5 x 20m each – Partner Holds Plank while other works
13 Oct 2014
Tuesday 14th October
A. Push Press
3 – 3 – 3 – 3 – 3
6 x Good Mornings (20/15kg) b/w each set
B. “Monkey Business”
AMRAP in 12 Mins of:
3 x Rope Climbs to 15′
7 x HSPU
9 x T2B
30 x DU (or scale to 15 x Attempts)
