221027 Thursday
Day 4Thursday 221027 A. Aerobic Intervals5:00 work 3:00 rest5:00 work 2:00 rest5:00 work 1:00 rest5:00 work DONE
221026 Wednesday
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
221025 Tuesday
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
221024 Monday
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.
221021 Friday
Day 5Friday 221021 GRIP STRENGTH A. 1 Complex every 1:30 x 51 Power clean1 hang squat clean2 front rack lunges1 hang squat cleanRest an additional 2:30, then BB. AMRAP 20:0012 alt pistols or 6/6 high box step ups24 pull-ups48 du/ 100 singles24 GHD or weighted ab-mat sit-ups12 alt DB snatches* 1 rope climb (increase rope
221019 Wednesday
Day 3Wednesday 221019 A1. 5 Tempo goblet squats 3331, rest TOM then A2.A2. 7-10 burpees AFAP, rest to TOM then A3A3. 1-5 strict pulling reps @ :00, :20, :40, rest to 4:00 then back to A1 x3Rest an additional 2:00, then BB. AMRAP 12:00Max caloriesE2MOM staring at 0:00 5 barbell thrusters 75/55
221018 Tuesday
Day 2Tuesday 221018 Sprint Day A1. 1 set every 6:00 x 5:20 bike sprint + 7 plate squat hops0:00, 6:00, 12:00, 18:00, 24:00A2. 1 set every 6:00 x 5:20 Hollowbody Rocks:20 shuttle sprint3:00, 9:00, 15:00, 21:00, 27:00
