Monday October 4th

We will putting in a few extra pieces of work per week this cycle. This doesn’t mean you go half effort through your regular work to get the to extra. This doesn’t mean they are mandatory either. The hour class is more than enough work if you are focused on intensity. Any extra work needs to be done outside if there is a class coming in after you. Class has priority.

15 Pause PVC OHS (3-count pause in bottom)
2 Rounds
200m Run
8 Push Ups
8 Ring Rows 8 Empty Bar OHS

Every 2:00 for 14:00 (7 sets)
2 Tempo Pull Squat Snatches
Drop and Reset between reps Start around 60% and add weight if it looks and feels good. Goal should be to be slightly heavier than last week.
What is a tempo snatch?
Click right here to see

Every 3 Minutes for 9 Minutes
5 Muscle Ups
15 Overhead Squats 135/95lbs
Max Air Squats in remaining time Score is total Air Squats Performed, No rest between rounds

Feel: Muscular Overload
Pacing: Sustain
Target Score: 75+ Air Squats (25+ per round)
Firebreather: 120+ Air Squats (40+ per round)


  • Muscle Ups: Ideally 1 set, but can be 2 with short rest. Scale to most difficult pulling gymnastics option
  • Overhead Squat: Ideally 1 set, but can be 2 with short rest. Scale to front squat if OHS isn’t feasible with mobility restrictions.
  • Air Squat: Squat to box/bench

Coach Focus: We want all athletes to have a minimum of 1:00 on the Air Squat station, ensure the stimulus that is provided makes that possible

Extra work to be done outside

4 Rounds
10/7 Calorie AAB
40 Double Unders
10/7 Calorie AAB
40 Double Unders
Rest 2:00