MONDAY, OCTOBER 29th
A.
Three sets for max reps of:
Unbroken Shoulder Press @ 70-75% of bodyweight
Unbroken Strict Pull-Ups x 3-8 reps
Athletes should aim to use a load or assistance that will allow them to achieve at least 3-8 reps of each movement.
B. Every minute on the minute for 10 minutes, alternating between the folliwing...
5 Clean and Jerks (205/135lbs)
5 Muscle-ups (15 Ring or Bar Dips) Scale to: by Load, Banded Dips
TUESDAY, OCTOBER 30th
A.
Take 15 minutes to build to a heavy 3-RM Sumo Deadlift
Suggested sets: 8-8-5-5-3-3-3
B.
Every minute on the minute for 14 minutes, alternating between the folliwing...
15/10 Cal Assault Bike
3/2 Rope Climb (Progressions)
Scale to: 10/7 Cals OR 7/5 Cals
WEDNESDAY, OCTOBER 31st
A.
For time:
50 Kettlebell Swings (24/16 kg)
40 Walking Lunges with Farmer’s Carry (24/16 kg KB/DBs)
30 Burpees
20 Dumbbell or Kettlebell Thrusters (24/16 kg)
10 Turkish Get Ups (10 R arm+ 10 L arm)
20 Dumbbell or Kettlebell Thrusters
30 Burpees
40 Walking Lunges with Farmer’s Carry
50 Kettlebell Swings
Scale to: 30-20-15-10-5 reps
THURSDAY, NOVEMBER 1st
A.
5 min Flight Simulator
Can you PR or beat 40 DU?
B.
Every 5 minutes, for 20 minutes (4 sets) for max calories of:
60 Seconds Row (for calories)
60 Double-Unders (100 SU)
400 Meter Run
Scale to: 30 DU/ 15 DU or 60 SU/ 30 SU, 200m run
FRIDAY, NOVEMBER 2nd
A.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 3 reps @ 85%
*Set 7 – Max Reps @ 80%
B.
Every minute on the minute for 16 minutes, alternating between the following...
- 12 Burpee Box Jump Over (24/20"")
- 4 D-Ball Cleans (150/100lbs) + 8 HSPU (Pike from Box/Floor)
Scale to: 10/8/6 BBJO, 3+6, 2+4
SATURDAY, NOVEMBER 3rd
A.
Against a 12-minute running clock…
Row 1500/1300 Meters
immediately followed by as many rounds and reps as possible of:
12 Push Press (95/65 lbs)
12 Toes to Bar