07.10.2019 – Monday
a) 9 sets
Min: 1.-3. 3 overhead squats (climbing)
Min: 4.-6. 3 front squats (climbing)
Min: 7.-9. 3 back squats (climbing)
b) Amrap 12min:
20 alt. db snatches 22,5/17,5
30 double unders
20 alt. db overhead lunges 22,5/17,5
30 double unders
rx+ 30/22,5
scaled 15/10, 30Sec assault bike 500/400 Watt.
08.10.2019 – Tuesday
a) 10,8,6,4,2 reps
Strict shoulder press (start @60% and climb up to a heavy double)
*1-2 rope climbs after each set
rx+ legless rope climbs
scaled modified rope climb up and downer
b) 21,15,9 reps for time
pull ups
push press 40/30
burpee box jumps 24/20″
rx+ c2b pull ups, 50/35
scaled banded pullups 30/20
09.10.2019 – Wednesday
A) Deadlift & Row Tech.
B) 5 rounds for time
400m Row
30 sit ups
15 deadlifts 110/75
RX+ 130/90 Scaled 80/55
10.10.2019 – Thursday
a) 20 turkish get ups for Quality
b) Amrap 20min
20 kb high pulls 24/16
20 box jumps 24/20″
20 alt. kb goblet lunges 24/16
20 burpees
RX+ 32/24 kilo
11.10.2019 – Friday
teams of 2 for time
1000m row
200 D Ball over bar 35/20
1000m ski
RX+ 50/35
12.10.2019 – Saturday
a) 5,4,3,2,1 reps
sumo deadlifts (start @60-70% of 1rm deadlift and climb up to a heavy single)
*max strict handstand push ups after each set
scaled elevated or eccentric handstand push ups
b) For time:
42,30,18 reps of
alt. db snatches 22,5/15
21,15,9 reps of
burpee box jump overs 24/20″
rx+ 30/22,5
scaled 15/10
13.10.2019 – Sunday
a) Emom 12min
Min: 1.-4. 3 squat cleans (climbing)
Min: 5.-8. 2 squat cleans (climbing)
Min: 9.-12. 1 squat clean (climbing)
b) Amrap 6min
3,6,9,12… etc reps
Thrusters 40/30
pull ups
rest 3min
c) Amrap 6min
3,6,9,12… etc reps
Front squats 40/30
toes to bar
rx+ 50/35, chest to bar pull ups
scaled 30/20, jumping pull ups/straight leg raise
