October 2022

Day 1Monday 22.10.31HALLOWEEN A. EMOM 8:00 DEATH BY snatches4 DB power snatchesIncrease weight each minute Rest 3:00, then BB. EMOM 8:00 DEATH BY T2B2 T2B increase by 2 each round2, 4, 6, 8, 10, 12, 14, 16Rest 3:00, then CC. EMOM 8:00 DEATH BY Calories2 calories increase by 2 each round2, 4, 6, 8, 10, […]

Rest Day Week of 221031 Preview

Day 6 WOD 221029 WOD – Coach's Choice Fitness Outside of the Shed…

Day 5Friday 221028 A. 1 Complex every 1:30, x 51 Clean pull1 Squat Clean1 Push Jerk1 Split JerkRest 3:00, then B… adjust barbell to 90%B. EMOM 18:001) 1 clean & jerk at 90% of A + 30 double unders/ 60 singles2) 1 clean & jerk @ 90% of A + 10 push ups3) 1 clean

Day 4Thursday 221027 A. Aerobic Intervals5:00 work 3:00 rest5:00 work 2:00 rest5:00 work 1:00 rest5:00 work DONE

Day 3Wednesday 221026GRIP Strength A1. 5 high BJSD… rest TOM, then A2A2. 300m/250m row… rest to 3:00, then back to A1 x 4Rest an additional 3:00, then BB. 5 Sets 15:00 cap 50/355 dual DB power cleans10 dual DB front squatsFarmer’s carry down and back10 T2B

Day 2Tuesday 221025 A1. 6 loaded RFESS each leg… rest TOM, then A2A2. 10 unbroken seated dual DB presses… rest TOM, then A3A3. 8 single arm row each arm… rest to 4:00, then back to A1 x 3Rest and additional 3:00 (15:00), then BB. 15:00 Running clock for B, C, and D athletes to manage

Programming Week of 221024 Day 1Monday 221024 A. Split Jerks 1RM Pre-test (next week is 1rm Re-test0:00 5 reps2:00 5 reps4:00 3reps6:00 3 reps8:00 1 rep10:00 1 rep12:00 1 repRest an additional 2:00 (14:00), then BB. EMOM 3:001. Burpees2. Burpees BJSD 24/203. Burpee BJO 24/20Rest 2:00, then CC. EMOM 3:001. Burpees2. Burpees medball cleans 20/143.

Rest Day Week of 221024 Preview