MONDAY, OCTOBER 23rd
A.
Four sets of:
Push Press x 3 reps @ 80-90%
Clean Pulls x 3 reps (start at 60% of 1RM clean and build up to 90%)
(perform these with PERFECT mechanics on first pull – chest up, weight balanced over mid-foot, then accelerate through the middle)
B.
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes
Reps Goal per Round: 12/8 cals + 20 Bur
C. 5 minute easy ride on Bike (45 RPM)
TUESDAY, OCTOBER 24th
A.
Three sets of:
Bulgarian Split Squats x 6 reps each leg @ 30X1
Tempo Ring Dips x 6 reps @ 31X1
B.
Four rounds for time of:
5 Front Squats (185/135 lbs – taken from floor)
10 Pull-Ups
15 Calories of Assault Bike (or Rowing)
Goal Time: 7-12 minutes
Scale: 5/10/10 cals
C. 100 Tuck Rocks ( broken up however necc)
50 easy cals on Assault Bike (broken up however necc)
WEDNESDAY, OCTOBER 25th
A.
Four sets of:
Single-Arm Dumbbell or Kettlebell Press x 4 reps ea arm @ 21X1
Romanian Deadlift x 4 reps @ 22X1 (build up each set)
B.
Three rounds for time of:
10 Power Cleans (135/95 lbs)
20 Push-Ups
40 Double-Unders (x2 SU)
Goal Time: 5-10 minutes
Scale: 10/15/60 SU reps
C.
Every minute, on the minute, for 9 minutes (3 sets) of:
Minute 1 – Single-Arm Hand Plank x 60 seconds (30 seconds each arm)
Minute 2 – V-Ups x 15 reps
Minute 3 – Seated Piked Double Leg Lift x 15 reps
THURSDAY, OCTOBER 26th
A.
Every 10 minutes, for 30 minutes (3 sets), for times of:
Run 800m
20 GHD Sit-ups
20 Push Presses (135/95 lbs)
Goal Time per interval: 5-7 minutes
Scale: 400m and 12 reps
B.
Three sets of:
1-1-2 Dumbbell Bench Press x 8 reps
Single-Arm Dumbbell Row x 8 reps @ 21X1
(row the DB to your hip, not your chest)
FRIDAY, OCTOBER 27th
A.
Five sets of:
Back Squat x 3 reps (start @ 60% and build)
(goal is to find a 3-RM during these five sets)
B.
In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
15 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
5 Burpee Box Jump-Overs (24″/20″)
Goal Time: 60sec- 2min per round
Scale: 10/5/3 reps
C. 2 Rounds:
Jog 200m
20 MB Sit Up Tosses Overhead
10 MB Sit up tosses Right Side
10 MB Sit-up Tosses Left Side
SATURDAY, OCTOBER 28th
A. Three rounds for time of:
Partner A Rows 500 Meters…
While Partner B performs a 100-Foot Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner A’s row
immediately followed by…
Partner B Rows 500 Meters…
While Partner A performs a 100-Foot Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner B’s row
immediately followed by…
Both Partners A and B run 400 Meters (together)
———–
One full round requires that both partners row 500 meters, perform 100-feet of lunges, and run 400 meters. Complete a total of 3 rounds, such that each partner rows 1500 meters, lunges 300-feet, and runs 1200 meters.
Goal Time: 6-8 minutes per round (18-24min total)