Tuesday 10/22

Strength

Push Press

4-4-4-4-4

Metcon

AMRAP 10 Minutes

35 Air Squats
7 Dumbbell Power Cleans (50/35lbs)
5 Burpee Box Jumps (24/20")

L3 (45/30lbs)
L2 (35/25lbs) (20/18”)
L1 (30/20lbs) (20/18” Burpee + Step Ups)

Chad Sowersby
Monday 10/21

Strength

5 L-Sit Rope Climbs: 10 Minute Cap

Sc: Practice climbing as high as possible with some semblance of an L-sit or Practice pulling from lying supinated to standing and then back to the floor.

MetCon

For Time

400m Run
50' Handstand Walk
400m Run
15 Bar Muscle Ups
400m Run
50' Handstand Walk
400m Run

*Sub 400m Row

L3: 15 HSPU, C2B
L2: HS Walk around box 2 x, 15 Band Assisted Pull Ups
L1: 15 Push Ups, 15 Band Assisted Pull Ups

*18:00 min time cap

Chad Sowersby
Saturday 10/19

Teams of 2

For Time (with a Partner)

Buy-In: 800 Meter Run (Together)

4 Rounds of:

40 Push Ups
40 KBS (53/35 lbs)
40 Sandbag Lunges (75/50 lbs)
40/30 Cal Row

30:00 min time cap

Chad Sowersby
Thursday 10/17

MetCon

20 Rounds*

200m Run
7 Toes to Bar

*Alternate full rounds with a partner, 10 each

L3 (As many unbroken T2B as possible)
L2 (Knee Raises)
L1 (Hollow Rocks)

Strength

KB Front Rack Lunge Steps
12-12-12 (AHAP)

Chad Sowersby
Wednesday 10/16

Strength

Push Jerk
3-3-3-3

MetCon

AMRAP 15 Minutes

9 DB Box Step Overs 24/20" w/ (50/35lbs)
10 Alternating Dumbbell Snatch (50/35lbs)
11 Push Ups

L3 (45/30)
L2 (35/25) (20/18”) (Modified Push Ups)
L1 (30/20) (20/18”) (Modified Push Ups)

Chad Sowersby
Tuesday 10/15

MetCon

5 Rounds

3 Power Cleans (185/125lbs)
25 Double Unders
6 Front Squats (185/125lbs)
25 Double Unders
9 Deadlifts (185/125lbs)

L3 (155/105)
L2 (115/75) (:30 sec of DU attempts)
L1 (Coach chooses weight) (50 single Unders)

18:00 min time cap

Extra

In Teams of 3:
Accumulate Max Reps Ring Dips in 6 Minutes

Chad Sowersby
Monday 10/14

Strength

Back Squat

5 to 7 sets to find a heavy single for the day or a 1RM Back Squat, rest 2:00min between sets

MetCon

For Time:

24/18 Cals on Bike
12 Sandbag over Shoulder (100/75#)
12 Bar Muscle Ups
Rest 3:00
20/15 Cals on Bike
10 Sandbag over Shoulder
10 Bar Muscle Ups
Rest 3:00
16/12 Cals on Bike
8 Sandbag over Shoulder
8 Bar Muscle Ups

L3 (75/50#) (C2B for BMU)
L2 (AHAP RKBS) (Band Assisted Strict Pull Ups)
L1 (AHAP RKBS) (Ring Rows)

18:00 min Time Cap

Chad Sowersby