The Week Ahead:

MONDAY: Metcon / TUESDAY: Strict Press & Couplet / WEDNESDAY: Barbell Skill & Triplet
THURSDAY: Accessory Work & Partner WOD / FRIDAY: Deadlift & METCON

Monday, October 16th

Mobility Work

Metcon:

3RFT: 

400m Run 

20 Thrusters 95/65# 

20 Abmat Sit Ups

 

Tuesday, October 17th

Strict Press: 

3x1 @ 75%

Metcon: 

7RFT: 

10 Ring Dips 

20 Burpees to Target 

 


 

 

Wednesday, October 18th

Barbell Skill:

8min EMOM: 1 Hang Power Clean + 2 Full Cleans @ 80%

Metcon: 

"HELEN"

3RFT: 

400m Row 

21 KB Swings 

12 Pull Ups

 

 

 



 


Thursday, October 19th

Partner WOD: 

6min AMRAP: 

Max Squat Clean & Jerks 165/115, 135/95# 

Rest 3 mins 

4min AMRAP: 

ME Double Unders 

Rest 2mins

2min AMRAP: 

ME Burpees 

 

 

 


 

Friday, October 20th

DeadLift: 

4x4 @ 75%

Metcon:

6-5-4-3-2-1

DB Single Arm Squat Snatch 50/35# 

Strict Pull Ups or Toes to Bar