MONDAY, OCTOBER 5th
HAPPY BIRTHDAY JUSTIN FONTENOT
"THE CHIEF"
5 sets for Reps:
3:00 Amrap
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
- Rest 1 minute between sets -
* Record total reps each set/ Always restart back to power cleans for each amrap *
Target number of Reps each set: 80-100+
Minimum number reps before scaling: 60
SCALING:
5 sets
3:00 Amrap
3 Power Cleans (95/65)
6 Bar Push-ups (OR knee push ups)
9 Air Squats
B. 50:00-60:00
3 Rounds
10 Tempo Double DB Bench (2 sec down/ fast up)
10 Tempo Double DB Bent Row (2 sec down/ fast up)
10 Seated Alt. DB Curls (each side)
TUESDAY, OCTOBER 6th
HAPPY BIRTHDAY JUSTIN BROWN
A. For Time:
200/160 Cal. Assault Bike
Every 3:00
3 Power Snatch (155/105)
4 Overhead Squats (155/105)
3 Bar Muscle Ups
Target time: 18-22 minutes
Time cap: 28 minutes
* Can partner this WOD and alternate 3 min rounds, plus accumulate Cals
* Goal for the PS,OVHS,BMU is around 1:00, giving the athletes at least 2:00 on the bike.
SCALING:
For Time:
150/120 Cal. Assault Bike
Every 3:00
3 Power Snatch (105/70)
4 Overhead Squats (105/70) (Scale to back squats if overhead mobility is a limiting factor)
3 Burpee Pull up
B. 4 Rounds
15 GHD Hip Raises
10 Weight Stepback Lunges (each side)
10 Romanian Deadlifts (focus on movement quality)
WEDNESDAY, OCTOBER 7th
A. For Time:
10-9-8-7-6-5-4-3-2-1
Double KB/DB Deadlifts (70/53lbs)
Handstand Push-ups (Pike Push-ups off box or floor)
Target time: 5-7 minutes
Time cap: 12 minutes
SCALING:
10-9-8-7-6-5-4-3-2-1
Double KB/DB Deadlifts (44/26's)
Push Ups
B. Accessory:
90 sec pigeon pose (each side)
60 sec twisted cross (each side)
60 sec seated QL Stretch (one leg extended - one bent - hands to foot of extended leg and hold)
THURSDAY, OCTOBER 8th
HAPPY BIRTHDAY MARISA ROTOLO, KEITHA PITCHFORD, and SCOTT ALDREDGE
A. AMRAP 20 Minutes
15 burpees
30/24 calorie row
Target number of Rounds: 5-7
Minimum number Rounds before scaling: 3
SCALING:
AMRAP 20 Minutes
10 Burpees (OR 15 Up/Downs)
20/15 calorie row
B. Accessory:
3 Rounds
10 sandbag squat/back lunge (sandbag squat +stepback lunge right + stepback lunge left)
15 Weighted Ab Mat Sit-ups
FRIDAY, OCTOBER 9th
A. 3 Rounds For time:
800m Run
50 KB Swings (1.5/1)
50 Abmat Sit Ups
Target time: 22:00 - 24:00
Time cap: 30:00
Notes: Goal for the run is around 3:30 - 4:00 minutes. We wanna see athletes come in from the run and ready to swing the kettle bell. For Kettle bell swings the goal should be 2-3 sets
SCALING:
3 Rounds
400m Run
30 KB Swings (35/20)
30 Abmat Sit Ups
B.
3 min easy bike
-into-
2 min forearm smash w/ barbell
1 min seal pose
2 min foot smash w/ lacrosse ball
SATURDAY, OCTOBER 10th
AMRAP 20 Minutes
5 Rounds
10 Bench Presses (135/95)
10 strict pull-ups
4 Rounds
8 Bench Presses (155/105)
12 strict pull-ups
3 Rounds
6 Bench Presses (185/125)
14 strict pull-ups
2 Rounds
4 Bench Presses (205/135)
16 strict pull-ups
1 Rounds
2 Bench Presses (225/155)
18 strict pull-ups