October 15 - 20


Warm Up
30m Backwards Walking Lunge
1 min p/s standing hip CARs
30 sec p/s Ankle CARs
6 alternating explosive lunge jumps

Back Squat 3,3,3+ at 66,75,85%
Superset During first 3 warm up sets, 15 p/s single leg glute bridge


For time
10 Dual DB Deadlift 22.5/15 20
Dual DB Power Clean
30 Dual DB Hang Squat Clean
40 Dual DB Alternating Thruster
50 Alternating DB Snatch

Cap: 10 min

Cool Down

2 min pigeon


Warm Up
10 static inchworm+pushup
1 min seated thoracic CARs (full circle)
1 min p/s shoulder CARs
5 explosive burpee

Push Press 3,3,3+ at 65,75,85%
Superset during first 3 warm up sets, 9 SA DB Row with hand on box. Tempo 2011

Barbell Warm Up
5 pause-in-dip push jerk 5 pause-in-catch push jerk


12 min AMRAP
In pairs
Break reps ups however
20 Hang Power Clean and Jerk 95/65
20 Burpee Box Jumps 24/20

Cool Down

Thread the needle 1 min p/s


Warm Up
30m Ido portal Horse Walk
1 min spine CARs
2 rounds:
2 p/s birddog with 5sec hold
20 sec hollow hold/rock
6 (3p/s) SL broad jump into 2 foot landing

Deadlift 3,3,3+ at 65,75,85%

For weight
15 min EMOM: 30 sec AMRAP:30 sec rest
1: SB Clean over shoulder
2: Dual DB Front Rack reverse lunge into step up. Alternating reps
3: Plank dragging KB from one side to the other

Cool Down

Half seated frog 1 min p/s


Warm Up
20m crab walk
30 sec p/s Wrist CARs
30 sec S-Waves
30 sec pike leg lifts

36 min EMOM
1: 45sec AMRAP bike/rower cals
2: 45 sec for quality freestanding (or WF) HS hold
3: Rest
4: 45 sec AMRAP bike/rower cals
5: 45sec for quality Kipping CTB
6: Rest
7: 45 sec AMRAP bike/rower cals
8: 45 sec for quality Strict Ring Dip
9: Rest Scored on total bike/rower cals


2sets of 1 min with 1 min rest betweem Hollow Hold, any style, just stay in hollow

Cool Down

2 min seated shoulder extension


Warm Up
30m travelling spiderman lunge
1 min p/s hip CARs
30 sec p/s ankle CARs
6 (3 p/s) kneeling jump to single leg land (or standing SL jump/SL land)

Barbell Warm Up

5 Hang Muscle Clean
5 Clean Lift-off
5 Power Clean with pause in receiving position
5 Squat Cleans

For time
10 rounds OT3min
5 Squat Cleans. Scaled 95/65. Rx 115/85. Rx+ 135/95
10 KB Swings 24/16
15 Wall Balls 20/14 (Rx+ 30/20)

SUSTAINABLE round times
Stagger heats 1 min apart

Cool Down
2 min twisted lizard


Warm Up
Game: Knee tag in bear crawl position
2 rounds:
10 reverse lunges
10 cossacks
10 twisting bear
5 pike SHSPU

Overhead Squat
3 reps every 2 mins for 5 sets.
From Rack. Heavier than last week.


For time:
5 rounds for time:
16 Burpees to target
16 TTB
16 (8p/s) SA DB Hang Clean and Jerk 22.5/15

Cool Down
Lying Straddle with feet up wall

Farm Fit

Warm Up
3 Calf Raises Tempo 5055
10 seconds bunny hops
10 Walking lunge into high knee on toe
10m walking drinking bird
10m (5p/s) traveling side lunge


20 min
Buy in 1km run or 100/80 schwinn or 1000/800 row
then AMRAP
8 Lateral Box Step over with DBs by side
8 Dual DB Push Press
8 HR Push Ups
8 Ring Rows

Farm Strength

Warm Up
2 rounds:
Bicep Openers
10 p/s Snatch-grip SL RDL

Farm Strength
a: 3 sets each side 5 SA Barbell Press into 10m OH carry
b: Bear Crawl Tyre Drag. 3 heavy sets of 30-60m
c: Decline DB Chest Press 3x11 Tempo 2011