MONDAY, OCTOBER 4th
A. 4 Sets for Load:
10 Back Squats (60%)
1 Set for Reps:
1 minute Back Squat (60%)
B. AMRAP 12:
15 GHD Sit-ups
10 DB Single-Arm Overhead
Walking Lunge / Arm (50/35#)
Target Rounds: 4+ Rounds
Scaling Option 1/ Masters RX:
AMRAP 12:
10 GHD Sit-ups (partial range
of motion) or 20 Feet Anchored Sit-ups
10 DB Single-Arm Overhead
Walking Lunge / Arm (30/20#)
Scaling Option 2:
AMRAP 12:
10 Sit-ups
10 DB Single-Arm Overhead
Walking Lunge / Arm (15/10#)
C. 3 Sets:
Couch Stretch 1min per side
10 Suitcase Deadlifts (each)
10 SLOW Deadbugs
AT HOME OPTION:
12min AMRAP:
20 Sit-ups
20 Reverse Lunges
TUESDAY, OCTOBER 5th
A. For Time With a Partner:
40 Box Jump Overs (30/24”)
200-ft. Handstand Walk (OR 400' Bear Crawl)
40 Power Snatch (155/105#)
20 Muscle-ups
40 Hang Power Cleans (185/125#)
20 Front Squats (185/125#)
40 Synchro Bar-Facing Burpees
- One partner working, one partner
resting
Target Time: Less than 20 minutes
Scaling Option 1/ Masters RX:
For Time With a Partner:
40 Box Jump Overs (24/20”)
100-ft. Handstand Walk OR 200' Bear Crawl
40 Power Snatch (115/7#)
10 Muscle-ups OR 20 Burpee Pull-ups
40 Hang Power Cleans (135/95#)
20 Front Squats (135/95#)
40 Synchro Bar-Facing Burpees
- One partner working, one partner
resting
Scaling Option 2:
For Time With a Partner:
20 Box Step Overs (20”)
200-ft. DB Overhead Walk (35/25#)
20 DB Lunges (35/25#)
20 Ring Row
20 Push-ups
40 DB Hang Power Cleans (35/25#)
20 DB Front Squats (35/25#)
40 DB-Facing Burpees
- One partner working, one partner
B. 3 Rounds:
10 Dumbbell Hammer Curls (Each Side)
10 Single Arm Sotts Press (Each Side) OR 10 Prone Weighted Y's
20 Supermans or 10 GHD Back Extensions
AT HOME OPTION:
4 Rounds:
Run 800m (Or 5minutes out and back)
Rest 2minutes btw rounds
WEDNESDAY, OCTOBER 6th
A. Build to a Heavy Triple for today...
Bench Press 5-5-5-3-3-3
- Perform 50 Double Unders (OR 1 minute Jump Rope practice) and 30 sec Glute Bridge Hold between sets
B. B. 5 Rounds for Cals:
AMRAP 2:
25 Russian Kettlebell Swings (70/53lbs)
Max Calorie Row
- Rest 2min between rounds
Target Cals: 50+ ( ~ 1min Row time)
Scaling Option 1/ Masters RX:
AMRAP 2:
25 Russian Kettlebell Swings (53/35lbs)
Max Calorie Row
- Rest 2min between rounds
Scaling Option 2:
AMRAP 2:
20 Russian Kettlebell Swings (35/26lbs)
Max Calorie Row
- Rest 2min between rounds
AT HOME OPTION:
5 Rounds:
1 Minute Mountain Climbers
30 Sec Side Plank / ea side
THURSDAY, OCTOBER 7th
A. For Time:
100 Power Cleans (115/80)
* Every minute 12 Air Squats (Start with air squats) *
Target Time: 10 minutes
Scaling option 1 (Masters 45+)
For Time:
100 Power Cleans (95/65) or 75 Power Cleans (115/80)
Every minute 12 Air Squats (Start with air squats)
Scaling Option 2 (Beginner)
Every min (10 minutes)
10 Air Squats
5 Power Cleans (light)
B. 3 Sets:
:15 Ring Support Hold / Bar Support Hold
10 Strict Ring Dips / Bar Dips
10 Kipping Ring Dips/ Kipping Bar Dips
AT HOME OPTION:
100 Hollow Rocks
Every minute on the minute 12 Air Squats
FRIDAY, OCTOBER 8th
A. Teams of 2
100 Pushups
30 Synchro Alternating Single Dumbbell Step Ups (50/35) (20in)
100 Double Unders (Each, at the Same time)
30 Synchro Alternating Single Dumbbell Step Ups (50/35) (20in)
100 Slam Balls (50/30) (OR 100 Kettlebell Swings (70/53))
30 Synchro Alternating Single Dumbbell Step Ups (50/35) (20in)
100 Double Unders (Each, at the Same time)
Target Time: 20 minutes
Scaling option 1 (Masters 45+)
Teams of 2
75 Pushups
30 Synchro Alternating Single Dumbbell Step Ups (35/25) (20in)
75 Double Unders (Each, Sametime)
30 Synchro Alternating Single Dumbbell Step Ups (35/25) (20in)
75 Slam Balls (30/20)
30 Synchro Alternating Single Dumbbell Step Ups (35/25) (20in)
75 Double Unders (Each, Sametime)
* Individual Option
50 Push Ups
30 Alternating Single Dumbbell Step Ups (50/35) (20in)
100 Double Unders
30 Alternating Single Dumbbell Step Ups (50/35) (20in)
50 Slam Balls (50/30)
30 Alternating Single Dumbbell Step Ups (50/35) (20in)
100 Double Unders
B. 2 Sets:
:30 Side Plank Hold
1:00 Flutter Kicks
:30 Side Plank Hold
1:00 Flutter Kicks
-Rest 1:00 B/T Sets-
SATURDAY, OCTOBER 9th
A. Partner workout
20/16 Calorie Row (each: at the same time)
40 Power Cleans (185/125)
20/16 Calorie Row (each: at the same time)
40 Power Snatches (135/95)
20/16 Calorie Row (each: at the same time)
20 Cleans (225/145)
20/16 Calorie Row (each: at the same time)
20 Snatches (185/125)
20/16 Calorie Row (each: at the same time)
Target Time: 20 minutes
Scaling option 1 (Masters 45+)
Partner workout
16/14 Calorie Row (each: at the same time)
40 Power Cleans (155/105)
16/14 Calorie Row (each: at the same time)
40 Power Snatches (95/65)
16/14 Calorie Row (each: at the same time)
20 Cleans (185/125)
16/14 Calorie Row (each: at the same time)
20 Snatches (135/95)
16/14 Calorie Row (each: at the same time)
* Individual Option
20/16 Calorie Row
20 Power Cleans (185/125)
20/16 Calorie Row
20 Power Snatches (135/95)
20/16 Calorie Row
10 Cleans (225/145)
20/16 Calorie Row
10 Snatches (185/125)
20/16 Calorie Row