Thursday, October 11th
4 x Max Rep Shoulder Presses @ 50% Bodyweight
1 x Max Rep Shoulder Press / Push Press / Push [Power or Split] Jerk @ 50% Bodyweight
To be completed as Shoulder Press until fail, then Push Press until fail, then Jerk until fail. Full Shoulder Cycle is completed without putting bar down.
3 x Max Rep Handstand Pushups
Athletes to complete each set of Max Rep movements in the order above, resting as needed between sets and movements [ie. Athletes are completing all Shoulder Press max reps, before moving onto the Press cycle.]
THURSDAY ENDURANCE - 20 x 100 Meter Sprints, to be completed on the minute. Athlete's rest equal to 1 minute, less the time it takes to complete 100 Meter Sprint.
Friday, October 12th
9 x 2 Deadlift @ 85% of one rep max
Sets of 2 to be completed every 90 seconds. Rest is equal to time remaining within the 90 second period after completion of 2 Deadlifts.
Rest as needed, then complete:
Max Rep Kettlebell Swings [55# / 35#]
20 Knees to Elbows
After completion of the Deadlift portion of the workout, Athletes will recover as needed, then transition into the remaining 3 rounds of work [not for time]. Athletes will move from Kettlebell Swings directly to Knees to Elbows, then rest as needed before repeating this cycle two more times. Kettlebell Swings are to be unbroken. Once movement stops, you have reached max reps.
Saturday, October 13th
10 Rounds, on the minute, of 3 Squat Cleans @ 85% of one rep max
After completion of Round 10, Athletes to immediately complete:
800 Meter Run
30 Wallballs [20# / 16#]
400 Meter Run
20 Wallballs [20# / 16#]
200 Meter Run
10 Wallballs [20# / 16#]
There is no rest between Squat Cleans on the minute to the Run/Wallball cycle. As soon as you complete your 3 Squat Cleans in Round 10, you head out the door on the 800 Meter Run.
Sunday, October 14th
Amnesty - Pick a workout you missed from the previous week [no repeats]