Programming 10/9-10/14

Monday

Weightlifting

Press to Max Push

4 Sets
5 Shoulder Press followed
by max effort Push press
65% of 1RM
Same weight
2 Min rest

Metcon

Score Time

5 rounds
12 DB deadlifts 2×50/35
9 DB hang power cleans
6 DB push jerks
TC 10

Tuesday

Metcon

Score Reps

EMOM 24
8 Single arm devil press 50/35
15 Sit ups

10/8 Bike 12/10Row/Ski

30 Doube unders

Wednesday

Weightlifting

Power Clean

3-3-2-1-1-1…….
Find a new 1 RM
Start @ 60%
TC 30

Thursday

Gymnastics

Toes To Rings

5 Sets
5-12 reps

Metcon

Score Time

3 sets for total time
1,000/800M Row

1,000/800M Ski

3,000/2400M Bike
Rest 3:00 between sets

Add rest time to score

Friday

Gymnastics

Flight Simulator

10-20-30-40-50-40-30-20-10
Double Unders
*Unbroken sets
TC:10

Metcon

Score Time

AMRAP 12

2 Overhead squat 65/55

2 Deadlift

2 Power clean

* add 2 reps each round

TC 12

Saturday

Metcon

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