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What’s On TAP: Get After It BIG

29
Oct

What’s On TAP: Get After It BIG

What’s on tap for the week?  A great week of training, the programming just keeps getting better. The nutrition challenge is going strong and we have BEAT The Streets coming up in 3 weeks. We need volunteers and teams need to finalize their registration.

Monday
A. Back SqT – 5 x 3@78-80%
B. 4 Rounds For Time
20/16 Cal Row
15 Toes To Bar
10 DB Thrusters 50/35#
Ten Minute CAP
Tuesday
MAP Training
AMRAP 8
3 Power Cleans 185/113
6 Box Jump Overs 30/24 *step down, no rebound
9 Pushups
rest 4 min
AMRAP 8
6 Ring Dips
9 c2b pullups
12 DB alt snatch 50/35#
rest 4 min
AMRAP 8
6 DB hang power cleans 50/35’s
12/10 cal bike
24 Double Unders
Wednesday
A. SqT Clean + 2 front SqT’s + Split Jerk
B. Clean Grip Deadlift – climb to 1RM with clean grip for the day
Thursday
a. Weighted Chin Ups 5 x 4
b. AMRAP 20
4 Strict HSPU
8 Pistols
12 Suit Case Step Ups (alt legs)
Friday:
a. Complex: deadlift + hang power clean + front squat + hang power clean; to max for the day
b. 50-35-20
KB swings 53/35#
800m run
Saturday: BIG Surprise
Sunday: Talk to Coach Brian but he won’t give you any clue…so just show up!

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