Programming: October 17th – 21st, 2022
Monday, October 17th, 2022
Warm up: 2 rounds for quality of:
10 Jumping Jacks
5x (2 Mule Kicks + 2 Toy Soldier)
10 Cossack Squats
10 World's Greatest Stretches
30 High Knees
30 Butt Kickers
100m Run
Endurance: 2 rounds
1 min Each For Max Reps:
Run (Resistance)
30sec REST
Plank Hold
30sec REST
100m Sled Pull pick load
30sec REST
Russian Twist 25/15 lbs
30sec REST
Endurance: 1 Mile Time Trial
WOD: 50m Sled Drag
1-1-1
Tuesday, October 18th, 2022
Warm up: For quality:
10 PVC Pass Through
10 Overhead Squats
10 Snatch Shrugs
10 Snatch High Pulls
10 Muscle Snatches
10 Hang Power Snatches
30 sec REST
5 Snatch Behind-the-Neck Press 45/35
5 Overhead Squats 45/35 lbs
5 Snatch Shrugs 45/35 lbs
5 Snatch High Pulls 45/35 lbs
5 Muscle Snatches 45/35 lbs
5 Hang Power Snatches 45/35
Strength: Snatch Deadlift
+ Power Snatch
+ Overhead Squat
1-1-1-1-1
WOD: 5 rounds for time of:
1 Power Snatch 165/115 lbs
2 Alternating Pistols
3 Burpee Over Bars
INT: 135/95 | S: 95/65 Pistol Prog
Wednesday, October 19th, 2022
Warm up: 3 Rounds
20 sec WORK | 10 sec REST
Row
Hollow Arch Kip
Box Step-up
Active Pigeon
WOD: 6 Rounds
3 min AMRAP of:
5 Pull-ups
10 Box Jump Overs
150m/100m Row
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Thursday, October 20th, 2022
Warm up: 3 rounds for quality of:
5 Tempo Push-ups
10 Plank Rotations
10 Cat kine Stretch
1 Wall Walk
10 Banded Pull Aparts
10 Squat + Reaches
Strength: Bench Press
1 Rep Max
WOD: As many reps as possible in 5 mins of:
Wall Walk
Friday, October 21st, 2022
Warm up: 1 Squat Clean, pick load
Every 1 min for 6 mins
WOD: For time:
3 rounds of:
5 Front Squats, 185/125 lbs
10 Wall Balls, 20/14 lbs
20 Double Unders
-- then --
3 rounds of:
7 Front Squats, 155/105 lbs
10 Wall Balls, 20/14 lbs
20 Double Unders
-- then --
3 rounds of:
9 Front Squats, 135/95 lbs
10 Wall Balls, 20/14 lbs
20 Double Unders
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