WEEK of WOD's 10.18.21 - 10.23.21

MONDAY, OCTOBER 18th

A. Teams of 3, 24min AMRAP

Partner 1: Max Calorie Echo Bike

Partner 2: 2 Rounds

15 Pull-Ups

3 Sandbag Cleans (150/100)

5 Sandbag Squats (150/100)

Partner 3: Rest

* Scored as Total Reps = reps at station 2 + calories

* All partners rotate once Partner 2 is done with the 2 rounds

Target number of Rounds: 16-20 rounds (Total)

Minimum number Rounds before scaling: 12 rounds (total)

Scaling option 1:

Teams of 3, 24min AMRAP

Partner 1: Max Calorie Echo Bike

Partner 2: 2 Rounds

10 Pull-Ups

3 Sandbag Cleans (100/70)

5 Sandbag Squats (100/70)

Partner 3: Rest

** Individual Option

5 sets of...

1000m Bike Erg

- into -

2 rounds

15 Pull-Ups

3 Sandbag Cleans (150/100) or Power Clean (185/135)

5 Sandbag Squats (150/100) or Front Squat (185/135)

rest 2:00 between sets

B. For Quality:

10min AMRAP...

2 HPSU + 10 DU

4 HSPU + 20 DU

6 HSPU + 30 DU

...continue in this fashion until time remains

* Sub push-ups + single unders as needed

AT HOME OPTION:

10min AMRAP:

2 Push-ups + 10 Line Jumps

4 Push-ups + 20 Line Jumps

6 Push-ups + 30 Line Jumps

...Continue in this fashion until 10min clock has expired

TUESDAY, OCTOBER 19th

A. In 15 minutes, work up to a comfortable heavy complex of...

3 Snatch Deadlift + 2 Power Snatch + 1 Snatch

B. 10 rounds, every 2 minutes...

200m Sprint

Target time each set: 35-45 seconds

Time cap each set: 60 seconds

Scaling Option 2

10 rounds, every 2 minutes...

100m Sprint

OR on machine...

250/200m Row or 500/450m Standing Bike Erg (8-10 damper)

C. Mobility Session:

2min Lax Ball Arch ea side

AT HOME OPTION:

Same as above, 200m Sprints!

WEDNESDAY, OCTOBER 20th

A. 4 sets for Time:

10 DB Weighted Box Step Ups (70/50, SA)

12/10 Cal Ski

10 Alternating Dumbbell Snatch (70/50)

10 DB Weighted Box Step Ups

- Rest 2min between sets -

Target time: < 2 minutes

Time cap: 2.5 minutes

Scaling Option 1:

4 sets for Time:

10 DB Weighted Box Step Ups (50/35)

10/8 Cal Ski

10 Alternating Dumbbell Snatch (50/35)

10 DB Weighted Box Step Ups

- Rest 2min between sets -

Scaling Option 2

4 sets for Time:

10 DB Weighted Box Step Ups (20/10)

8/6 Cal Ski

10 Alternating Dumbbell Snatch (20/10)

10 DB Weighted Box Step Ups

- Rest 2min between sets -

B. For Time:

30 Muscle-ups

Or 10 minutes quality work:

5-7 Sets of...

3 Strict Tempo Chin Ups + 3 Muscle-up Low Ring Transition Drills

AT HOME OPTION:

4 sets:

20 Walking Lunges

20 Sit-ups

10 Inchworm Walkouts

Rest 2minutes btw sets

THURSDAY, OCTOBER 21st

A. Work up to a heavy in 12 minutes...

2 Front Squat + 1 Push Press + 1 Push Jerk

B. 12 minute AMRAP

8 Dumbbell Thrusters (2x50/35)

12 Toes To Bar

16/14 Calorie Row

Target number of Rounds: 7 Rounds +

Minimum number of Rounds before scaling: 5

Scaling option 1

20-minute AMRAP

8 Dumbbell Thrusters (2x35/25)

10 Toes To Bar

14/12 Calorie Row

Scaling Option 2

20-minute AMRAP

8 Dumbbell Thrusters (light)

12 Sit Ups

10/8 Calorie Row

AT HOME OPTION:

8 Jumping Squats + 8 Jumping Lunges

12 Tuc Ups

24 Mtn Climbers

FRIDAY, OCTOBER 22nd

A. Teams of 2, 5 rounds

20 Alternating V-Ups (each)

* Partner Hold Plank (elbows) *

15 Synchro Burpee Box Jump Overs (24/20)

Target time: 15 minutes

Scaling option 1 (Masters 45+)

Teams of 2

5 rounds

20 Alternating V-Ups (each)

(Partner Hold Plank (elbows))

12 Synchro Burpee Box Jump Overs (20/16)

* Individual Option

5 rounds

20 GHD's

15 Burpee Box Jump Overs (24/20)

B. For Quality:

3 Rounds...

Sandbag Run/Walk 400m

Side Plank 40sec ea side

SA DB Overhead Walk 100ft ea side

SATURDAY, OCTOBER 23rd

A. For Time:

50 Single Dumbbell Goblet Squats (50/35)

200ft Dumbbell Lunge Walk (50/35)

50 Single Dumbbell Goblet Squats (50/35)

-Rest 3:00-

25 Single Dumbbell Goblet Squats (50/35)

100ft Dumbbell Lunge Walk (50/35)

B. 3 Sets:

20 Glute Bridges

10-15 Bulgarian Split Squats (Each Side)

10 Birddogs (Each Side)