S&C 10/31-11/5
Monday October 31
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 light dumbbell squats + 10 bird dogs]
+
Every :90 for 4 sets:
1st: 3-5 front squats, 20x1 tempo
2nd: 1-arm farmers carry, 15m/side heavy
+
For time:
400m run
Then:
3 rounds:
15 thrusters, 65/95
10 pull ups, barbell pull ups or ring rows
+
Not for time:
Accumulate 50 hollow rocks
Tuesday November 1
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds [10 hand-release push ups + 5 dragon flags]
+
A1. 1 push push + 2 split jerks, 1-1-1-1, :60 rest
A2. :60 kipping practice or muscle up practice, :60 rest
+
3 sets:
For 3:00
500m row
AMRAP wall walks or handstand push ups in remaining time
:60 rest
Score is number of wall walks
+
2 rounds not for time:
10-15 light band pull aparts
10-15 light banded good mornings
Wednesday November 2
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [5 overhead squats w/empty bar + 5 inchworms]
+
A. Snatch, 10:00 to build to a heavy single or light technique work
B. Ring dips, 3x8-10 (use assistance if needed), :60 rest
+
AMRAP in 10:00
10 overhead squats, 65/95
12 bar-facing burpees
50 double unders or 100 singles
+
Not for time:
200m uneven carry (1-arm DB overhead carry & 1-arm farmers carry)
Thursday November 3
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 broad jumps + :20-:30 handstand or tripod hold]
+
A. 3 clean grip deadlifts + 2 hang power cleans, 1-1-1-1, 2:00 rest
+
For 12:00
1st: 1-2 rope climbs or :30 strict pull ups, barbell pull ups or ring rows
2nd: 10 box jumps
3rd: 12 kettlebell swings
+
3 sets:
:30 flutter kicks
:30 rest
:30 leg raises
:30 rest
Friday November 4
A. Max out Friday
+
For time with a partner, one person working at a time:
800m run
60 wall balls, 20 to 10’/14 to 9’
60 hand-release push ups
60 sit ups
Saturday November 5
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [20m bear crawl + 10 alternating lunges]
+
A Dumbbell see-saw bench press, 3x8-10, heavier than last week, (non-working arm stays at
lock out), 2:00 rest
B. Dumbbell curls, 3x20 alternating, 2:00 rest
+
2 rounds for time:
400m run
25 goblet squats
25 knee raises
25 kettlebell swings
S&C 10/24-10/29
Monday October 24
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 goblet squats + 10 bird dogs]
+
Every :90 for 5 sets:
1st: 4-6 front squats, 20x1
2nd: 40m tough farmers carry
+
For time:
400m run
50 thrusters, 35/45
30 pull ups or ring rows
400m run
+
Not for time:
Accumulate 2:30 front leaning rest
Tuesday October 25
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 hand-release push ups + 5 dragon flags]
+
A1. 2 push press + 1 push jerk, 4x1, :60 rest
A2. :60 double under practice or rope climbs, :60 rest
+
AMRAP in 10:00
250m row
5/side 1-arm kettlebell snatches
40 double unders or 80 singles
3 wall walks
+
2 rounds not for time:
10-15 light band pull aparts
10-15 light banded good mornings
Wednesday October 26
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [5 snatch balance + 5 inchworms]
+
A. 1 hang snatch + 3 overhead squats, 1-1-1-1, 2:00 rest
B. Ring dips (use assistance if needed), 3x6-8, :60 rest
+
10 sets for reps:
:20 air squats
:10 rest
+
:60 rest
+
For time:
400m run
+
2 rounds not for time:
:30 flutter kicks
10-15 hip extensions
Thursday October 27
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 broad jumps + :20-:30 handstand or tripod hold]
+
A. Power clean, build to a tough single in 10:00
+
For 16:00
1st: 8 touch and go deadlifts, moderate
2nd: 8-10 toes to bar
3rd: 250m row or 200m run
4th: rest
+
Not for time:
200m tough 1-arm farmers carry, switch sides as needed but goal is to not put down KB
Friday October 28
A. Max out Friday
+
AMRAP in 10:00 with a partner, partners alternate movements:
10 pull ups or ring rows
12 burpees
15 tough kettlebell swings
Saturday October 29
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 alternating lunges + 3 wall walks]
+
A. Dumbbell see-saw bench press, (non-working arm stays at lockout), 3x10-12 alternating,
2:00 rest
B. Strict pull ups or ring rows, 3x8-10 @20x1 tempo, :90 rest
+
4 sets for reps:
:60 wall balls, 20 to 10’/14 to 9’
:60 wall walks
:60 box jumps
:60 rest
+
Bis, tris, and abs of choice
S&C 10/16-10/22
Monday October 17
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 wall balls + 10 bird dogs]
+
Every :90 for 4 sets:
1st: 1 & 1⁄4 front squats, 2-3 reps
2nd: :30 muscle ups or handstand/nose to wall hold
+
AMRAP in 9:00
200m run
8 tough thrusters
10 pull ups or ring rows
+
2 rounds not for time:
10-15 hip extensions
:30 hollow hold
Tuesday October 18
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 hand-release push ups + 10-15 light kettlebell swings]
+
A1. Push press, 3-3-2-2, :60 rest
A2. Strict toes to bar or knees to elbows, 4x max in :30, :30 rest
+
For time:
500m row
30 burpees
400m run
10 wall walks
+
Not for time:
Max L-sit hold or L-hang, one attempt
Max Sorenson hold, one attempt
Wednesday October 19
10:00 warm up
row/run/bike @easy pace
2 rounds of [10 overhead squats w/empty barbell + 20m bear crawl]
+
A. 1 squat snatch + 1 hang squat snatch + 1 overhead squat, 1-1-1-1, 2:00 rest
+
4 sets for reps:
:40 wall balls, 20 to 10’/14 to 9’
:20 rest
:40 sit ups
:20 rest
:40 kettlebell swings
:20 rest
+
2 rounds:
10-15 light band pull-downs
:45 front leaning rest on ground
Thursday October 20
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 broad jumps + 1 rope climb or 5 strict pull ups]
+
A. Power clean clusters, 4x1.1.1, :10 rest between singles, 2:00 rest
B. Romanian deadlift, 2-2-2-2 @30x1 tempo, :90 rest
+
3 rounds for time:
8 power cleans, 65/95
12 bar-facing burpees
16 row calories
+
Not for time:
Mobility work of choice
Friday October 21
A. Max out Friday
+
For time w/partner, movements must be synchronized
21-15-9
Sit ups
Air squats
Hand-release push ups
Kettlebell swings
Saturday October 22
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [3 wall walks + :20-:30 passive hang from bar]
+
A. 1-arm dumbbell bench press, 3x5-6/side, 2:00 rest
B. Ring dips (use assistance if needed), 3x6-8, :60 rest
+
15:00 clock, begin a set every 5:00
400m run
10 dumbbell box step over
15 pull ups or ring rows
+
Bis, tris, and abs of choice
S&C 10/3-10/8
Monday October 3
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds [10-15 kettlebell swings + 10 hand-release push ups]
+
A. Split jerk, build to a tough single in 10:00
B. Strict toes to bar or knees to elbows, 3x5-7, :60 rest
+
AMRAP in 9:00
10 pull ups or ring rows
15 kettlebell swings
40 double unders (scaled- 20) or 80 singles
+
Not for time:
Accumulate :60 L-sit in any variation (rings, bar, etc)
Tuesday October 4
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 goblet squats + :20-:30 nose to wall hold]
+
Every :90 for 4 sets:
1st: 2-3 back squats @40x1 tempo
2nd: :30 double under or kipping practice
+
For time:
30 row calories
30 box jumps
30 wall balls, 20 to 10’/14 to 9’
+
2 rounds not for time:
40m plate pinch carry
40m unweighted walking lunges
Wednesday October 5
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [5 strict pull ups or ring rows + 10 jumping squats]
+
A. 1 power clean + 2 hang power cleans, 1-1-1-1-1, begin a set every 2:00
B. Snatch pull clusters, 3x1.1, being @105% of 1RM snatch and build each set, :10 between
singles, 2:00 between sets
+
3 rounds for time:
15 deadlifts, 95/135
10 burpees over the bar
200m run
+
Not for time:
Mobility work of choice
Thursday October 6
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 wall balls + 1-2 rope climbs or :60 kipping practice]
+
A. 1 snatch balance + 1 overhead squat, 1-1-1-1-1, begin a set every 2:00
+
3 sets for reps:
:60 overhead squats
:60 row calories
:60 toes to bar
:60 rest
+
3 sets, goal is to go unbroken:
:15 R side plank
:30 front leaning rest
:15 L side plank
:30 front leaning rest
Friday October 7
A Max out Friday
+
For time with a partner, one person working at a time:
400m run
50 thrusters, 65/95
40 weighted sit ups
30 box jumps
20 pull ups
400m run
Saturday October 8
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds [2-3 wall walks + :20-:30 passive hang from bar]
+
A. Front rack alternating step ups, 4x10, heavier than last week, 2:00 rest
B. Pendlay row, 3x5-6, heavier than last week, :90 rest
+
3 rounds for time:
400m run
20 kettlebell swings
20 burpees
+
Bis, tris, and abs of choice
S&C 9/26-10/1
Monday September 26
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 kettlebell swings + :10:30 passive hang from bar]
+
A. 2 push jerk + 1 split jerk, 1111, 2:00 rest
B. Leanaway pull ups or negatives, 3x45, :60 rest
+
3 rounds for time:
10 hang power cleans, 65/95
8 burpee pull ups/ring rows
200m run
+
Not for time:
Accumulate :60/side star plank
Tuesday September 27
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 wall balls + :20:30 nose to wall hold]
+
A1. Back squat, 4322 @20x1 tempo, :60 rest
A2. :60 double under or kipping practice, :60 rest
+
AMRAP in 8:00
15 wall balls, 20 to 10’/14 to 9’
10 sit ups w/wall ball
40 double unders (scaled 20) or 80 single unders
+
2 rounds not for time:
40m uneven carry (1arm overhead and 1arm farmers carry)
:30 hollow rocks
Wednesday September 28
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [5 strict pull ups or ring rows + 10 jumping squats]
+
A. Power clean, 9x1 @7585% 1RM, begin a set every :60
B. Snatch pull clusters, 3x1.1.1 starting @1RM snatch and building each set, :10 between
singles, 2:00 rest between sets
+
For time:
400m run
15 ground to overhead, 65/95
15 handrelease push ups
400m run
12 ground to overhead
12 handrelease push ups
400m run
9 ground to overhead
9 handrelease push ups
+
Not for time:
Mobility work of choice
Thursday September 29
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 goblet squats + 5 inchworms]
+
A. 1 snatch balance + 2 overhead squats, 1111, 2:00 rest
+
For 15:00
1st: 12 rope climbs, 13 muscle ups, or 57 toes to bar
2nd: 35 squat snatches @60% 1RM
3rd: 8/10 row calories
+
3 sets:
:30 flutter kicks
:30 rest
:30 dragon flags
:30 rest
Friday September 30
A. Max out Friday
+
AMRAP in 10:00 with a partner, partners alternate movements:
8 hang squat cleans, 65/95
10 burpees
200m run
Saturday October 1
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 light dumbbell lunges + 10 sit ups]
+
A. Front rack alternating step ups, 4x12 tough, 2:00 rest
B. Pendlay row, 3x68, heavier than last week, 2:00 rest
+
For 20:00, begin a set every 4:00
10 kettlebell swings
15 wall balls, 20 to 10’/14 to 9’
250m row or 200m run