28.10.2019 – Monday
a) 5 giant sets (on every 3min)
3 shoulder press + 6 push press (start @70& of 1rm shoulder press and climb up in weight)
9 wall balls (no squat) 20/14′
a)Scaled Push press climbing to 1 RM of the day.
b) For time
15,12,9 reps
push jerks 50/35
pull ups
into
9,12,15 reps
burpees over the bar
toes to bar
RX+ 65/45 kilo
Toes to bar combi 1 T2Bar+Knee2Elbow=1 Rep
29.10.2019 – Tuesday
a) 5 sets
10 shoot through with push up and dip
10-12 db bent over rows AHAP
b) 5 rounds for time
10 double db snatches 22,5/15
20 alt. db lunges 22,5/15
30 db russian twists 22,5/15
40 lateral jumps over db’s 22,5/15
30.10.2019 – Wednesday
5 rounds for time
1200m bike
10 burpee box jumps 24/20″
10 sumo deadlift high pulls 40/30
10 thrusters 40/30
1min rest between rounds
RX+ 50/35 Kilo
31.10.2019 – Thursday
a) 5 sets
5 bench press (start @65% and climb up in weight)
*max strict toes to bar after each set
a)scaled bench press climbing to 1 RM of the day.
b) For time
50,40,30,20,10 reps of
double unders
sit ups
Kb swings 24/16
scaled single unders (x2),Double under attempts for sec/reps
16/12 kilo
01.11.2019 – Friday
Amrap 35Min
15 Sandbag squats 65/45 kilo
3 Rope climbs
15 Push up
10/7 Cal.Ski Erg
RX+ 2 legless rope climbs
Scaled
15 D ball squats 50/35 kilo
1-2 Rope climbs/6 up and downers
15 Box Push up
10/7 Cal.Ski Erg
02.11.2019 – Saturday
In teams of 2 for time
700m partner run
100cal row
*partner holds top of deadlift 80/55
100 wall balls 20/14
*partner holds Bottom Active Air squat
100 deadlifts 80/55
*partner holds plank
100 sit ups
*partner holds plank
100cal row
*partner holds top of deadlift 80/55
700m partner run
3.11.2019 – Sunday
a) Emom 7min (@60% of 1rm power clean and jerk)
1. 7 power cleans + 1 push jerks
2. 6 power cleans + 2 push jerks
3. 5 power cleans + 3 push jerks
4. 4 power cleans + 4 push jerks
5. 3 power cleans + 5 push jerks
6. 2 power cleans + 6 push jerks
7. 1 power cleans + 7 push jerks
b) 7 rounds for time
7 front squats 60/40 kilo
7 pull ups
7 box jump overs 24/20
rx+ 70/50, chest to bar pull ups
scaled 40/30, banded pull ups/ring rows
