Monday October 31
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 light dumbbell squats + 10 bird dogs]
+
Every :90 for 4 sets:
1st: 3-5 front squats, 20x1 tempo
2nd: 1-arm farmers carry, 15m/side heavy
+
For time:
400m run
Then:
3 rounds:
15 thrusters, 65/95
10 pull ups, barbell pull ups or ring rows
+
Not for time:
Accumulate 50 hollow rocks
Tuesday November 1
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds [10 hand-release push ups + 5 dragon flags]
+
A1. 1 push push + 2 split jerks, 1-1-1-1, :60 rest
A2. :60 kipping practice or muscle up practice, :60 rest
+
3 sets:
For 3:00
500m row
AMRAP wall walks or handstand push ups in remaining time
:60 rest
Score is number of wall walks
+
2 rounds not for time:
10-15 light band pull aparts
10-15 light banded good mornings
Wednesday November 2
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [5 overhead squats w/empty bar + 5 inchworms]
+
A. Snatch, 10:00 to build to a heavy single or light technique work
B. Ring dips, 3x8-10 (use assistance if needed), :60 rest
+
AMRAP in 10:00
10 overhead squats, 65/95
12 bar-facing burpees
50 double unders or 100 singles
+
Not for time:
200m uneven carry (1-arm DB overhead carry & 1-arm farmers carry)
Thursday November 3
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 broad jumps + :20-:30 handstand or tripod hold]
+
A. 3 clean grip deadlifts + 2 hang power cleans, 1-1-1-1, 2:00 rest
+
For 12:00
1st: 1-2 rope climbs or :30 strict pull ups, barbell pull ups or ring rows
2nd: 10 box jumps
3rd: 12 kettlebell swings
+
3 sets:
:30 flutter kicks
:30 rest
:30 leg raises
:30 rest
Friday November 4
A. Max out Friday
+
For time with a partner, one person working at a time:
800m run
60 wall balls, 20 to 10’/14 to 9’
60 hand-release push ups
60 sit ups
Saturday November 5
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [20m bear crawl + 10 alternating lunges]
+
A Dumbbell see-saw bench press, 3x8-10, heavier than last week, (non-working arm stays at
lock out), 2:00 rest
B. Dumbbell curls, 3x20 alternating, 2:00 rest
+
2 rounds for time:
400m run
25 goblet squats
25 knee raises
25 kettlebell swings