10.8.18 – 10.13.18

Monday: 10.8.18

On a running clock
1x Squat snatch every 0:45 for 4 rounds (0:00, 0:45, 1:30, 2:15) directly into,
1x Squat snatch every 1:00 for 3 rounds (3:00, 4:00, 5:00)

Aim to use only two different weights, one for the first 4 sets and one for the last 3 sets.  We’ll take a good amount of time covering technique and building up so that you may plan your weights accordingly.  Depending on comfort and ability level, athletes may be doing a different variation (and possibly more reps at lighter weight) throughout these 6 minutes.


6 Minute amrap of
4 Burpees over the bar
6 Power snatches 95/65#
8 Alternating overhead step back lunges with the same bar (4 per leg)

Tuesday: 10.9.18

One minute per station
Station 1: 15/10 Cals on air bike
Station 2: 2 Clean and jerk 205/145# (max reps on the 4th set)
Station 3: 3 Burpee ring muscle ups (max reps on the 4th set)
Station 4: Max rest

Repeat for four rounds.  Each movement needs to be finished in 0:50 or less on the first three rounds.  Score is total combined reps of c&j and burpee ring muscle ups on the final/fourth round. 

Wednesday: 10.10.18

3-3-3 Deadlift
Use the same weight for all three sets.


For time
20 Double unders
10 American kettlebell swings 55/35#

40 Double unders
15 American kettlebell swings

60 Double unders
20 American kettlebell swings


Thursday: 10.11.18

Unknown and unknowable


Friday: 10.12.18

3 Rounds, each for time of
10 Pull ups
30′ Backward sled drag 135/90# additional weight
6 Burpee box jump overs (not box facing) 24/20″
30′ Sled push

Rest at least 5 minutes between rounds.  Record fastest round, slowest round, pull modifications (if any), and sled weight.

Then, time permitting

Flex Friday

Saturday: 10.13.18

For time

1 Rounds of
2 Rope climbs 15′
20′ Handstand walk
60′ Walking lunges


400m Run


2 Rounds of
5 Bar muscle ups
10 Handstand push ups
15 Box jumps 24/20″


400m Run


3 Rounds of “Cindy”
5 Pull ups
10 Push ups
15 Air squats

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