Programming w/c 23rd Oct

We are now in the second week of the current cycle!

For our cleans, the eccentric work gets shorter and heavier – it's a great chance to really focus on being explosive. We take a well-known workout and give it a twist to focus on building our upper body pulling strength.

Don't forget, this Saturday, we have our HALLOWEEN event!

Enjoy it, team!

MONDAY

A) 10 minutes to build to a

Heavy double Hang Power Snatch

B) 5 rounds for time:

21 Wall ball @ 9/6/3kg

9 Hang power Snatch @ 50/35/20kg

12/9 Cal Machine

20 minute time cap

TUESDAY

A) C2B “Nicole”

AMRAP 20:

400m Run

max C2B Pull Ups

B) Accessory Work - 3 rounds:

20 Gymnastics swimming reps

20 Deadbugs

WEDNESDAY

A)12 minute window

Build to a heavy triple

Low Hang Clean with 3 sec eccentric into low hang

B) Every 1:30 x 8

4 Cleans @70% of 1RM Clean

THURSDAY

A)Every minute on the minute for 12 minutes complete:

1-3 x Bar Muscle-Ups

B) EMOM x 15

1. 15/12/9 Cal Machine

2. 40/20 Double Unders

3. :40 sec AMRAP of: 1 DB deadlift + 2 DB reverse lunges @ 2 x 22.5/15/10kg

FRIDAY

A) In Partners, AMRAP 25:

15 TTB

9 Squat Snatch*

6 Burpee Box Jump Overs

*Starting at 40/30/20kg add 2.5/5kg each time both partners have completed the round

**You go I go

SATURDAY

HALLOQWEEN