Week of Oct 20th (Aff + Basic/Comp)

 In Sneak Peek

AFFILIATE

WEEK 3 OCT 20th

SKILL:Squat Tempo

WOD:

AE Test <10

SKILL:Pull-up Tempo

WOD:

MAP :

SKILL:Snatch Complex

WOD:

Power Test

SKILL: WOD prep

WOD:

MAP

SKILL:Pull-up Max reps

WOD:

AE Test <10

SKILL:C&J Complex

WOD:

Power Test

SKILL:WOD prep

WOD:

AE test 10-15

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
MONDAY:

SKILL: Back Squat @3111, 5.5.5
WOD:

AMRAP 10:

1 Deadlift *85% of 1RM

4 Burpee over Bar

5 Right Arrn DB Snatch 55/35#

5 Left Arm DB Snatch 55/35#

SKILL:
Pull-up 3RM
WOD:

5 Rounds for time:

250m Row

Walking lunge 10m w/55#Right hand

Walking lunge 10m w/55#Left hand

250m Row

rets 2

SKILL:

Snach DL. Below Knee Squat Snatch x 4 sets
WOD:
AMRAP 6:

20 Double Under

10 Hang Power Snatch 75/55#

*50-100 Hollow Rocks cash-out

SKILL:

WOD prep
WOD:

10.9.8…3.2.1 reps for time:

Wall Ball 20/14# @ 10ft

burpee Box Jump 20”
*rest 60 seconds between sets 10-4

between 4-1 no rest

SKILL:

A.OTM 12:

Odd: Pull-up 5

Even: 5 Front Squat
WOD:

21-15-9 reps for time:

Toes to Bar

HSPU
*3×1 for each scale down movement

SKILL:

Power Clean Heavy Single
WOD:

AMRAP 5

5 TnG Power Clean 155/105#

20m Sprint
rest as needed

AMRAP 5

Max calories Row

SKILL:

WOD Prep
WOD:

For time:

3 rounds

10 S2O 95/65#

20 Back Squat 95/65#

then

2 rounds

5 S2O 95/65#

10 Back Squat 95/65#

 

 

 

BASIC/COMP:

WEEK 3 Oct 20th

 

Gymnasics

Push

CP

LOWER 80%

Gymnastics

Pull

Gymnastics

Pistol/Core

CP

Upper/Lower Tempo

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BASIC:

  1. Bench Press

5 @ 65%,

5 @75%

5+ @ 85%

  1. Ring Dip 3RM
  2. WOD

COMP:

A1. Pull-up 1.1.1.1.1; rest 60 seconds

A2. Pull-up max strict x 5; rest 3 min between rounds

B.Muslce Up into 10 seconds L-sit AMRAP 6

  1. HSPU 10.8.6.4. (strict)
  2. Back Lever practice 5 min
  3. OMT 12:

Odd: Thruster 1

Basic:

  1. Deadlift

5 @ 65%

5 @ 75%

5+ @ 85%

  1. Hang Power Clean 7.7.7.7 TnG
  2. WOD

COMP:

A.Back Squat 5.5.4.4.3.3

  1. RDL 10.10.10.10
  2. Seated Box Jump x 25 reps *add weight

D.WOD

BASIC:

A.Press

5 @ 65%

5 @ 75%

5+ @ 85%

B.Pull-up 5×3

  1. Skill w/class

D.WOD
COMP:
A.Pull-up 4.4.3.3.2.2 @3101

B.OTM 10: Muscle up 1-3

C.Handstand strict Def 4.4.4.4.4.4

D.Ring Row 5 x max

  1. WOD
BASIC/COMPETITOR: Yoga BASIC:

A.Back Squat

5 @ 65%

5 @ 75%

5+ @ 85%

C.Skill

D.WOD
COMP:
A.Back Squat max reps @ 80% x 8 sets

  1. c2b Pull-up.Bar Muslce Up 3.1 x 4-8 sets

C.40-60 Pistols AFAP

D.100 Hollow Rocks

E.WOD

BASIC/COMP:

A.SKILL

B.WOD

BASIC/COMPETITOR: 90 min Mobility only
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