MONDAY, OCTOBER 11th
A. AMRAP 18:
80/55 Calorie Echo Bike
60 Push-ups
40 Pull-ups
20 Box Jumps (24/20”)
- With a partner. Partners
alternate work and rest.
Target Rounds: 2+
Assault Bike :100/75 Cals
Bike Erg: 120/100 Cals
Bike should be no more than 5 minutes
Same Cals on Ski/Row/Runner if you sub out machines
Scaling Option 1
AMRAP 18:
50/35 Calorie Echo Bike
40 Push-ups
20 Pull-ups
20 Box Jumps (24/20”)
Scaling Option 2
AMRAP 18:
3:00 Calorie Assault Bike
20 Bar Push-ups
20 Ring Rows
20 Box Step-ups (20/14”)
B. EMOM 10 minutes:
1-5 Bar Muscle-ups or Strict 2-3sec Negative Pull-ups
AT HOME OPTION:
3 Rounds:
30 Push-ups
20 Lat to Plank
30 Box Steps (Stair Steps)
TUESDAY, OCTOBER 12th
A. 9 Sets For Load:
Sumo Deadlift
3-2-2-2-1-1-1-1-1
B. For Time:
800m Run
40 Wall Balls (20/14#) (10/9-ft.)
400m Weighted Run (20/14#)
20 Wall Balls
400m Weighted Run
20 Wall Balls
800m Run
40 Wall Balls
Target Time: 15-20minutes
Scaling Option 1:
For Time:
800m Run
40 Wall Balls (14/10#) (10/9-ft.)
400m Weighted Run (14/10#)
20 Wall Balls
400m Weighted Run
20 Wall Balls
800m Run
40 Wall Balls
Scaling Option 2
For Time:
400m Run
20 Wall Balls (10/6#) (10/9-ft.)
200m Weighted Run (10/6#)
10 Wall Balls
200m Weighted Run
10 Wall Balls
400m Run
20 Wall Balls
C. Mobility Session
Couch Stretch/ Pigeon Pose 2min per side
AT HOME OPTION:
4 Rounds:
400m Run
20 Jumping Squats
WEDNESDAY, OCTOBER 13th
A. Build to a heavy single Power Clean
B. AMRAP 10:
5 Power Cleans (205/145#)
10 Toes-to-Bar
Target Rounds: 5+
AMRAP 10:
5 Power Cleans (155/105#)
10 Toes-to-Bar
AMRAP 10:
5 Power Cleans (75/55#)
10 Hanging Knee Raises
C. Mobility Session:
3 Sets
:30 Doorway Stretch / Side
:30 Banded Shoulder Stretch / Side
:30 Banded Rack Stretch / Side
AT HOME OPTION:
THURSDAY, OCTOBER 14th
A. Build to a heavy 2 rep Back Squat
* take bar from the floor, this bar should be heavier than WOD weight
* practice clean/jerk/ rack to back
B. For Time:
21 Back Squats (body weight)
7 Rope Climbs (15-ft.)
15 Back Squats
5 Rope Climbs
9 Back Squats
3 Rope Climbs
Target Time: 10-15min
Scaling Option 1:
For Time:
21 Back Squats (1/2 body
weight)
3 Rope Climbs (15-ft.)
15 Back Squats
2 Rope Climbs
9 Back Squats
1 Rope Climbs
Scaling Option2:
For Time:
21 Back Squats (1/4 body
weight)
9 Rope Pull-to-Stand
15 Back Squats
6 Rope Pull-to-Stand
9 Back Squats
3 Rope Pull-to-Stand
C. 3 Sets:
10 DB WIndmills ea side
20 DB Russian Twists
AT HOME OPTION, with DB's:
For Time:
21-15-9
DB Squats
42-30-18
DB Renegade Rows
FRIDAY, OCTOBER 15th
A. AMRAP 20:
20/15 Calorie Row
15 Ring Dips
10 DB Turkish Get-ups (50/35#)
Target Rounds: 5+
Scaling Option 1
AMRAP 20:
15/10 Calorie Row
10 Ring Dips
10 DB Turkish Get-ups (35/20#)
Scaling Option 2
AMRAP 20:
10/6 Calorie Row
15 Leg-Assisted Ring Dips
10 DB Turkish Get-ups (10/5#)
B. 3 Sets:
15 DB Bent Over Rows / Arm
15 Seated Leg Raise Over DB
AT HOME OPTION:
AMRAP 20:
400m Run
15 Push-ups
10 BW Turkish Get-ups
SATURDAY, OCTOBER 16th
A. 5 Rounds For Time:
50 Double Unders
20 Wall Ball (20/14lbs)
Target Time: 7-10 minutes
Scaling option 1
5 Rounds For Time:
30 Double Unders
20 Wall Ball (14/10lbs)
B. Accumulate...
100 Shoulder Taps (feet on medball)
2:00 Weighted Hollow Hold