October 2023

Posterior Chain Strength (27:00 Clock) 15:00 to perform: Clean (POWER OR SQUAT) Warm up and build to: 3 @ 80% — 3 @85% — 3 @ 87.5% Straight into… (12:00) 3×4 Deadlift (RIR 2-3) (Building to a tough last set) METCON: (12:30) Every 2:30 for 12:30 (5 Sets) 7 Power Cleans (RX: Touch and Go, […]

Upper Strength (16:00 Clock) 6, 8 , 12, 12 Weighted Ring Dips OR Weighted Bar Dips OR 4×8-12 Push Ups 6 , 8 , 12, 12 Pull Ups METCON: (20:00) Every 4:00 for 20:00 (5 Sets): 400 M Run OR 32/26 Cal Assault Bike 10 Strict HSPU OR DB Strict Press (ADV: 12) 10 Chest

Lower Strength (28:00) Thruster: (14:00) *Taking your 5RM, perform: 10 @ 82.5% of that 5RM — 8 @ 87.5% of that 5RM — Max Reps *Up to 12 @ 92.5% of that 5RM *Rest as needed, warming up and building — Straight Into… Front Squat (from rack) (14:00) Build to 5 @ 85% — (If

Clean (20:00) Clean (POWER OR SQUAT) (12:00) Warm up and build to: 3×5 @ 65% Then, 3×5 Clean Pulls @ 90% of snatch 1rm METCON (20:00) For Time: 3 – 6 – 9 – 6 – 3 Double Dumbbell Devil’s Press (RX: 35/25) Box Jump Over (RX: 24/20) Ring Muscle Ups Optional Work: 10-8-6-4-2 (For

Push Press & Back Squat: (24:00) Double Dumbbell Push Press (12:00) 3×6 @ As heavy as possible — build or stay same, athlete choice Straight Into… Back Squat (12:00) 3×6 @ 60% of 1RM AMRAP 12: 200 M Run OR 15/12 Cal Row OR 15/12 Cal Bike (Athlete Choice) 16 Lunge (weighted if needed) (Adv:

Aerobic conditioning (40:00) —- Find a pace you can sustain and settle in 3 Rounds: Row 1000/850 M 20 Push Ups Bike 40/32 Cals 20 Box Step Overs (RX: Knee height)

Posterior Chain Strength (24:00 Clock) Snatch (POWER OR SQUAT) (12:00) Warm up and build to: 3×5 @ 65% Straight into… (12:00) 3×5 Deadlift at 60% or at a moderate weight (RIR 5-6) (all same weight) METCON: (20:00) 30 – 20 – 10 Dumbbell Snatch (RX: 50/35) Goblet Squat (RX: 50/35) 25′ Shuttle Runs (Every 25′

Upper Strength (15:00 Clock) Every :90 for 15:00 (5 sets each), alternate between the 2 movements: A) 6-12 Strict HSPU (ADV: Wall Facing SHSPU) B) Practice Jump Rope Skills: Double Unders, Triple Unders, Crossover Singles, Crossover Double Unders METCON: (15:00) AMRAP 15 15/12 Cal Bike 25′ Handstand walk OR 2 Wall Walks 5 strict L-Pull

Strength Circuit (20:00) A) Choose from one of the following Movements: 4×5 each leg (choose a moderate weight) (RIR 2-3) –Back Rack Bulgarian Split Squat –Double Dumbbell Bulgarian Split Squat –Double Dumbbell Split Squat (No Rear Foot Elevation) B) 4x 100′ Sandbag Carry as heavy as possible C) 4×8 Strict Toes to Bar (Adv: Tempo)

Strength (27:00 Clock) 14:00 to perform: Clean (POWER OR SQUAT) Warm up and build to: 4 @ 75% — 3 @ 80% — 3 @85% — 3 @ 87.5% Straight into… Upper Strength 13:00 3×4 Bench Press (RIR 2-3) 3×4 Double DB Bent Over Row (RIR 2-3) METCON (20:00) FOR TIME: 3 Rounds 15 DB