WORKOUT for Wednesday 10/26/2022
EMOM x12
2 power snatches
5 rounds for time:
250m row
15 wall ball shots, 8/14/20lbs to 9/9/10’
15 box jumps, 12/20/24
Post time to whiteboard.
ENGINE for Wed 10/26
in 4:00 complete 30 double kettlebell clean & press. in remaining time complete as many box jump overs as possible. Repeat until done!
BODYBUILDING for Wed 10/26
tabata floor press
300 banded pull aparts (in sets of 30-50)
300 banded face pulls (in sets of 30-50)
3 rounds of
5-5-5 bicep openers
12+ plate flips
8x 3 chinup negatives
READ: Why Athletes Need a ‘Quiet Eye’ – BBC Future
SKILLS for Tuesday 10/25/2022 is the PRESS/PUSH PRESS/JERK
COMPETITIVE EXERCISE for Tues 10/25
warmup flow, shoulder prehab
EMOM x3 do 5 tall snatches, 20-30%
E:90 x5 do hang power snatch + power snatch + snatch, 55/60/65/70/75%
E:90 x3 do 2 touch-and-go pause snatch, 75%
for total time:
800m run + 150′ HSW/10 wall walks/150 HS march + 20 GHDSU
2:00 rest
2 rounds of 400m run + 100′ HSW + 15 GHDSU
3:00 rest
4 rounds of 200m run + 50′ HSW + 10 GHDSU
3 rounds of
20 back extensions
200′ odd object carry
GYMNASTICS for Tues 10/25
core conditioning, stretching, stall bars
EMOM x 15 minutes
a. 3-5 muscle-ups/10-15 pullups
b. 5-10 box jumps, high
c. 10-20 single leg squats
more core
WORKOUT for Monday 10/24/2022
30:00 to establish a max front squat then 3 sets of 3 reps at 85%, then
AMRAP in 7 minutes:
12-15-18-21-etc of
hang power cleans, 20/35/50kg
toes-to-bar
Post max and time to whiteboard!
ENGINE for Mon 10/24
6 rounds, as unbroken as possible:
15 sandbag ground-to-overhead
20 sandbag overhead lunge
60 sandbag pogo hop
BODYBUILDING for Mon 10/24
2 rounds of
10 barbell bent over row
10 reverse grip barbell bent-over row
10 Chinese lateral raise
16 alternating dumbbell curls
16 alternating hammer curls
Rest as needed between sets, but each set should be completed unbroken and the loading should challenge the prescribed number.
MOBILITY for Sunday 10/23/2022
SKILLS for 10/22/2022 is the SQUAT
CompEx for Sat 10/22
posterior chain warmup, knee/hamstring prehab
Athlete’s Choice (15 minute cap):
– front squat to a 1RM for the day
– back squat 3 sets of 10 reps (@50%, 50-60%, 60%), resting 2-3 minutes between
every 3:00 do 12 deadlifts, starting around 50%. Repeat for 3 sets total.
25 ring muscle-ups in as few sets as possible. 7 minute cap.
AMRAP in 7:00
15/20 calorie row
50′ HS walk/5 wall walks/40 chest-to-wall shoulder taps
5 db thrusters, 50/70lbs
4 db push press
3 db front squats
Rest 1:00. Repeat for 3 total sets.
WORKOUT for Sat 10/22
“CGO 21.3” (15:00 cap)
for time:
15 front squats, 30 toes-to-bar, 15 thrusters, 1:00 rest
15 front squats, 30 chest-to-bar pullups, 15 thrusters, 1:00 rest
15 front squats, 30 bar muscle-ups, 15 thrusters
Rx = 20/29/43kg. Move immediately into the complex
“CGO 21.4”
Max weight in a successful complex within 7:00:
deadlift + clean + hang clean + jerk
Post scores to whiteboard!
WORKOUT for Friday 10/21/2022
3 rounds for max total reps. 1:00 stations of
– wall ball, 8/14/20lbs
– KB SDHP, 2×8/12/16kg
– box jumps, 12/20/24″
– KB jerk, 2×8/12/16kg
– calorie row
– rest
Post score to whiteboard!
ENGINE for Fri 10/21
15 strict pullups
70 calorie row
50 toes-to-bar
30 HSPU
50 ring rows
70 hip extensions
15 strict pullups
BODYBUILDING for Fri 10/21
AMRAP in 7:00
7 DB hang muscle clean
7 Gorilla row/side
AMRAP in 7:00
7 push press
7 weighted (or ring) dips
AMRAP in 7:00
7 Viper press
7 dive-bomber pushups
GYMNASTICS for Fri 10/21
hamstring mobility, hip flexor strengthening, press handstand work, headstand development
EMOM x 12
4 HSPU/HSPU negative
8 burpees
SKILLS for Thursday 10/20/2022 is the CLEAN
CompEx for Thurs 10/20
row, plank taps, sprint starts, plank lateral taps, hip/shoulder prehab
EMOM x 3 do 1-3 clean Sotts press
E2MOM x 7 do a clean & jerk (Sets 1-3 do 3 reps @ 60-65, Sets 4-6 do 2 reps @ 70-75%, Set 7 do 1 at 80%). Not touch and go.
Intervals! Every 5:00 complete
250/300m row
6 power cleans, 34/52/70kg
200/250m row
9 burpee over rower
MOBILITY for Thurs 10/20
https://youtu.be/AlegnUjHyXE
