Week of Oct 1, 2018

Week of Oct 1, 2018

Week 3 of 4 - New Strength Set “Squat Alotta”
This strength set will be a 4 week squat program. We will squat 2x a week (Front & Back).  You will complete 6 sets of 2 reps (6x2) at 80% of your 1RM. This can be scaled appropriately if you are unable to complete a full depth squat in excellent form at 80%.
 

Monday:

Strength: Back Squat 6x2
WOD: 21-15-9
Thrusters (95/65)
Cal Row or Bike
Fitness:
@65/45

Tuesday:

Strength: Power Clean 6x2 @80% of 1RM
WOD: AMRAP 12
3 Power Snatch (95/65)
5 Overhead Squats
7 OTB Burpees
Fitness:
3 Power Clean (75/55)
5 FrontSquats
7 Burpees

Wednesday:

Strength:  Work Your Weakness - Pick a weakness and let’s work on it for the next four weeks!
WOD:
30-20-10 KBS (24/16) RX+(32/24)
500m Run between sets
Fitness: @ (20/12)
 
Thursday:
Strength: Front Squat 6x2
WOD: AMRAP 15
30 Double Unders
7 TTB
14 DB Lunges (50/35)
Fitness:
60 Single Unders
7 Hanging Knee Raises
14 DB Lunges (30/20)

Friday:

Strength: Bench 8-6-4-2
WOD: 21-15-9
Push Press (115/80)
Pull-ups
Box Jump Overs (24/20”)
Fitness:
Push Press (65/45)
Ring Pulls
Step-up Overs

Saturday - Partners

2 Rounds
500m run
40 WBS (20/14)
40 Med Ball Cleans
40 WBS
2 Rounds
1000m row
40 Ground to OH with Plate
40 Burpees on Plate
Cash Out: 1km Run or 300 Double Unders

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