Week of October 22 – October 27

Monday

A. Clean and Jerk
In 12min, build up to a 1RM Clean and Jerk
*Athletes may choose to Power/Squat Clean + Power/Split Jerk

B. “Hands Down”
AMRAP 18
30 Double Unders
10 Power Cleans
30 Double Unders
10 Hang Squat Cleans
30 Double Unders
10 Push Presses
30 Double Unders
10 Reverse Lunges
30 Double Unders
10 Thrusters

RX: 115/80 RX+: 135/95

C.E. – Midline
EMOM 9
1) 0:50 High Plank Hold
2) 0:40 Hollow Hold
3) Rest

Tuesday

“Bar Keeper”
AMRAP 5
Buy-In: 400 Meter Run
Followed By…
21 Chest to Bar Pull-ups
21/15 Calorie Assault Bike / Row

Rest 5 Minutes

AMRAP 5
Buy-In: 400 Meter Run
Followed By…
15 Toes to Bar
15/10 Calorie Assault Bike / Row

Rest 5 Minutes

AMRAP 5
Buy-In: 400 Meter Run
Followed By…
9 Pull-ups
9/6 Calorie Assault Bike / Row

C.E. – Odd Object
Pick up something heavy and/or awkward. Carry it for 800m.

Wednesday

A. Overhead Squat
5 sets of 3 reps – E2:30
Build up AHAP

B. “Ground Breaking”
For Time: (15min cutoff)
50 Sumo Deadlift High Pulls (75/55) (RX+ 95/65)
35 Lateral Barbell Burpees
50 Overhead Squats (75/55) (RX+ 95/65)

C.E. – Gymnastics
Alternating E1:30 x 3rds 
-10 Push-Ups
-8 HSPU
-6 Strict HSPU
-4 Parallette HSPU

Thursday

“Knuckle Sandwich”
For Time: (25min cutoff)
800 Meter Run (RX+ Weighted Vest or Sandbag Run)
30 Power Cleans (185/135)
800 Meter Run

C.E. – Buddy Time
Grab a buddy. Load the sled with a moderate/heavy weight. One of you push the sled down, one of you push the sled back. Repeat for 10rds. Down and back = 1 rd.

Friday

A. Deadlift
In 12min, build to heavy set of 6-4-2

B. “Optimus Prime”
AMRAP 7
Max Reps Wallballs (20/14)
*On the Minute: 7 Deadlifts (225/155)

C.E. – Conditioning
2k Ski Time Trial

Saturday

“Bandwagon” 
AMRAP 25 – Teams of 3
2 Rope Climbs or 8 Strict Pull-Ups
6 Box Jump Overs (30/24)
10/7 Calorie Row
*Complete Full Rounds Before Switching

Sunday

“Rough Rider”
AMRAP 10
Bike for Max Calories

On the 1:00 – 2 Dumbbell Power Snatches
On the 2:00 – 4 Dumbbell Power Snatches
On the 3:00 – 6 Dumbbell Power Snatches
On the 4:00 – 8 Dumbbell Power Snatches
On the 5:00 – 10 Dumbbell Power Snatches
On the 6:00 – 8 Dumbbell Power Snatches
On the 7:00 – 6 Dumbbell Power Snatches
On the 8:00 – 4 Dumbbell Power Snatches
On the 9:00 – 2 Dumbbell Power Snatches

RX Dumbbell: (50/35)