Monday 1st October
10 Air squats
10 KB Snatch
5 R+L 10 KB windmill (5 R+L)
8×1 @80% of 1rm
1= 1 Snatch + 2 Overhead Squats
We are kicking off the month of October with a snatch complex. We will complete 8 rounds of our complex. Members will complete this work all unbroken. 1 Full snatch followed by 2 overhead squats. We are asking our Members to work at a high % of their 1rm, so allow for decrease in weight to avoid missed reps.
12 Min AMRAP
50 Double Unders
30 Air Squats
10 KB Snatch B: 16/12 G: 24/16 R: 32/24
Our workout today is a low skill piece of conditioning, Members should look to complete their double unders as fast as possible, allowing for the heart rate to decrease through the air squats. We can then transition smoothly through to the heavy KB snatches and look to complete these unbroken, only setting the KB down to change hand.
Tuesday 2nd October
10 DBL DB lunge
10 Extended lever kips
10 Hr push ups
12 Min AMRAP
OMNI OPEN 17.2 (Modified)
50 DBL DB weighted walking lunge B: 15/10 G&R: 25/17.5
8 DBL DB power cleans
Then, 2 rounds of:
50 DBL DB weighted walking lunge
16 bar muscle-ups
8 DBL DB power cleans
Etc., alternating between toes-to- bars and bar muscle-ups every 2 rounds.
Our workout is a retest of OMNI OPEN 17.2. Consisting of DB power cleans and lunges with high volume gymnastics. We should pull up scores from the open several years ago to see what we are trying to beat. Athletes should approach this in a way that will save their grip as best they can. Complete all DB work as fast as possible to allow as much time to get through as much gymnastics as possible.
7×6 Single Leg Broad Jumps (3R+3L)
Resting 1 minute between rounds
Today’s gymnastics work is being subbed for our new cycle- plyometrics. Members today have 7 rounds of 6 single leg broad jumps. We will look to rest 1 minute between rounds. Members should complete 3 bounds off their R leg, then 3 bounds off their L leg and then take their rest. We are looking for minimal contact with the ground, and for members to be as explosive as possible.
Wednesday 3rd October
ASS BIKE 200m + 5 Inch worms
20 Second HS hold
10 Barbell front squats
5 Broad jumps
7×3 @85% of 1rm
Our strength work today is working on our major focus. Members today will be completing a low volume of reps at a high % weight. Although this weight is heavy we are looking to avoid failure of reps. Members should avoid rushing through their reps to maintain a regular heart rate and not fail reps.
Coaching the movement:
Maintaining a high front rack position throughout. Members will look to pull their ribs down towards their hips, bracing the midline. Initiating the squat with their hips moving back then down, holding a high front rack driving up elbows first.
9 Min AMRAP
9 DBL DB Front Squats B: 15/10 G: 22.5/15 R: 25/17.5
13 Box Jump Overs B: 20/16 G&R: 24/20
Our workout today is a short 9 min AMRAP which will consist of a high volume of rounds due to the low volume of reps for each movement. For as long as possible our members should be looking to complete all reps unbroken. This will result in a high heart rate, we should be taking rest moving between movements. Slowing the speed of our reps down will also help in consistency of movement.
Thursday 4th October
Ass Bike 200m + 7 HR push ups + 10 air squats
10 Barbell good mornings
8 Wall balls
6 Barbell snatch push press
4 Overhead squats
5×[email protected] 80% of 3rm
3 rds for time
22/18 Cal Ass bike
15 Ring Dips
22 Wall Balls B: 7/4 G&R: 9/7
15 Burpees over bar
22 Overhead Squats B: 35/25 G7R: 42.5/30
Friday 5th October
7 Scap pull ups
7 Barbell shoulder to overhead
For Time (18 min cap)
7 C2B Pull Ups
10 STOH B: 42.5/30 G&R: 60/42.5
Our workout today is for time. Members will have 5 rounds of a triplet. Our volume of additional work is low with a light barbell, meaning we can move fast through this work, getting back on the run swiftly. Members should look to recover when running, using the first 200m to slow down their heart rate and then look to pick this pace back up on the following 100m run.
EMOM 10 mins
20 Second Hanging L-sit
Rest remainder of minute
Saturday 6th October
3 mins DU practice
30 Single unders
7 Hang squat cleans
10 Jumping pull ups
Bench press 3-3-3-2-2-2-1-1-1
WOD: 10 down to 1 deadlifts (by 1’s).
30 DUs after each set of deads.
*Sub 20 sec ass bike SPRINT for DUs.
*Scale up to unbroken DUs.
*First 10 reps deads should be unbroken.
Both partners have to complete all work.
i.e., one does DL then DU’s while second does DL.