Week 43: Oct 22-28

No preamble this week either. Let’s get right to the good stuff!

MON – Oct 22

Strength

Push Jerk: 2-2-2-2
Split Jerks: 1-1-1-1
* Perform 2 push jerks followed by 1 split jerk.

WOD

6-minute AMRAP:
– 20 cal row
– 20 Dumbell Thruster

3-minute rest

6-minute AMRAP
– 10 Strict pull-ups
– 10 Box jump overs

TUE – Oct 23

Strength

Good mornings: 10-10-10-10
Seated DB “Z”: press 10-10-10-10
Bungie reverse fly: 10-10-10-10

WOD

50 Kettlebell Swings
40 DB Walking Lunges
30 Burpees
20 Dumbbell or Kettlebell Thrusters
10 Hallow hold single arm floor press
20 Dumbbell or Kettlebell Thrusters
30 Burpees
40 DB Walking Lunges
50 Kettlebell Swings

WED – Oct 24

Strength

Front Rack Barbell back Lunges: 5-5-5-5-5
* After each set perform 10 Ring dips.

WOD

60 Cal row

then: 1,2,3,4,5,6,7,8,9,10

Barbell back squats (135/95)
Burpee with overhead clap

THU – Oct 25

Conditioning

EMOM x 4 rounds
minute 1: 15 Wall balls
minute 2: 1 Lap sled push (45/25 plate on sled)
minute 3: 10 Toes to bar
minute 4: Alt Dumbbell Snatch (20 total)
minute 5: Deadlift (135/95)
minute 6: rest

FRI – Oct 26

Strength / Technique

Barbell Snatches

WOD

Every 5 minutes, for 20 minutes (4 sets) for max calories of:
60 Seconds of Assault Bike (for calories)
60 Double-Unders
300m row

SAT – Oct 27

Partner WOD

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

5 Strict Pull-Ups (Partner A)
10 Push-Ups (Partner A)
15 Air Squats (Partner A)
5 Strict Pull-Ups (Partner B)
10 Push-Ups (Partner B)
15 Air Squats (Partner B)
5 Strict Pull-Ups (Partner A)
10 Push-Ups (Partner A)
15 Air Squats (Partner A)
5 Strict Pull-Ups (Partner B)
10 Push-Ups (Partner B)
15 Air Squats (Partner B)
500 row (each 250m)
* Only one partner works at a time including the row.

SUN – Oct 28

WOD

Tabata Thruster (95/65)
– Rest 3 minutes
Tabata Pull ups
– Rest 3 minutes
Tabata push-up
– Rest 3 minutes
Tabata front rack Dumbell walking lunges (50/35)

Finisher

Glute and core work