Monday October 17
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 wall balls + 10 bird dogs]
+
Every :90 for 4 sets:
1st: 1 & 1⁄4 front squats, 2-3 reps
2nd: :30 muscle ups or handstand/nose to wall hold
+
AMRAP in 9:00
200m run
8 tough thrusters
10 pull ups or ring rows
+
2 rounds not for time:
10-15 hip extensions
:30 hollow hold
Tuesday October 18
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 hand-release push ups + 10-15 light kettlebell swings]
+
A1. Push press, 3-3-2-2, :60 rest
A2. Strict toes to bar or knees to elbows, 4x max in :30, :30 rest
+
For time:
500m row
30 burpees
400m run
10 wall walks
+
Not for time:
Max L-sit hold or L-hang, one attempt
Max Sorenson hold, one attempt
Wednesday October 19
10:00 warm up
row/run/bike @easy pace
2 rounds of [10 overhead squats w/empty barbell + 20m bear crawl]
+
A. 1 squat snatch + 1 hang squat snatch + 1 overhead squat, 1-1-1-1, 2:00 rest
+
4 sets for reps:
:40 wall balls, 20 to 10’/14 to 9’
:20 rest
:40 sit ups
:20 rest
:40 kettlebell swings
:20 rest
+
2 rounds:
10-15 light band pull-downs
:45 front leaning rest on ground
Thursday October 20
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 broad jumps + 1 rope climb or 5 strict pull ups]
+
A. Power clean clusters, 4x1.1.1, :10 rest between singles, 2:00 rest
B. Romanian deadlift, 2-2-2-2 @30x1 tempo, :90 rest
+
3 rounds for time:
8 power cleans, 65/95
12 bar-facing burpees
16 row calories
+
Not for time:
Mobility work of choice
Friday October 21
A. Max out Friday
+
For time w/partner, movements must be synchronized
21-15-9
Sit ups
Air squats
Hand-release push ups
Kettlebell swings
Saturday October 22
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [3 wall walks + :20-:30 passive hang from bar]
+
A. 1-arm dumbbell bench press, 3x5-6/side, 2:00 rest
B. Ring dips (use assistance if needed), 3x6-8, :60 rest
+
15:00 clock, begin a set every 5:00
400m run
10 dumbbell box step over
15 pull ups or ring rows
+
Bis, tris, and abs of choice