221020 Thursday
Day 4Thursday 221020 Aerobic IntervalsA. 2:00 work 1:00 rest x 8 repeatable effort
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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
221017 Monday
Day 1Monday 221017 A. Split Jerks 5RM1 set of 5 every 2:30 x 5Rest and additional 2:30, then BB. AMRAP 3:00 90% effort DB nte 60/456 alt db Clean & Jerks5 T2BRest 2:00, then CC. AMRAP 3:00 90% effort DB nte 60/455 HSPU or 1 Wall climb6 DB Sumo DeadliftsRest 2, then DD. AMRAP 6:00
221014 Friday
Day 5221014 Friday Grip Strength“Belching DB DT”.DT.DT.DT.DT.DT. 50/35 Dot = 10 burpeesDT = 1 round of DT12 dual db deadlifts9 dual db hang power cleans6 dual db push jerks
221013 Thursday
Day 4221013 Thursday Aerobic intervals + Skill workA1. 1:00 apparatus 90% effortA2. 1:00 athlete’s choice skill workA3. 1:00 rest return to A1 x 8
221012 Wednesday
Day 3221012 Wednesday A. Tabata Mash-upRing rowsHRPU Rest 2:00 B. 5 sets1:00 max DU -or- BJSD1:00 rest Rest an additional 2:00 C. AMRAP 8:0020 alt DB snatches10 front rack DB lunges5 pu/c2b/mu
221011 Tuesday
Day 2221011 Tuesday StrengthA. Split Jerks 1 set every 2:00 x 30:00 5 split jerks2:00 3 split jerks4:00 1 split jerk Rest to 10:00 adjust barbell to 50% of 1 B. AMRAP 20:001 clean & jerk3 bar facing burpees3 sh2oh5 pull-ups5 front squats7 BJSD 24/207 deadlifts500m apparatus – or- 400m run
