MONDAY, OCTOBER 9th
A.
Three sets of:
Front Squat x 8 reps @ 55-65%
Single-Arm Dumbbell Row x 10 reps each arm
B.
With a partner, complete as many reps of sit ups as possible while partner is on bike, then switch roles, and then share CJ reps
AMRAP AbMat Sit-Ups, 21 Calorie Bike, 30 Clean and Jerks (135/95lbs)
AMRAP AbMat Sit-Ups, 15 Calorie Bike, 24 Clean and Jerks (135/95lbs)
AMRAP AbMat Sit-Ups, 9 Calorie Bike, 18 Clean and Jerks (135/95lbs)
AMRAP AbMat Sit-Ups, 6 Calorie Bike, 12 Clean and Jerks (135/95lbs)
Goal Time: 20-25 minutes
TUESDAY, OCTOBER 10th
A.
Every minute for 12 minutes (12 sets):
Hang Snatch x 1-2 reps
Start at 40% and build as you go, but make sure the focus is on proper technique and mechanics as you build.
B.
Every minute, on the minute, for 10 minutes, complete:
5 Burpee Box Jump-Overs (24″/20″)
5 Toes to Bar
Goal Time: < 30 sec
Scale to 3/3
WEDNESDAY, OCTOBER 11th
A.
Push Press
3-2-2-1-1-1
Start @ 60% and build to todays heavy
B.
Four rounds for time of:
10 Deadlifts (225/155lbs)
15 Ring Dips
30 Double-Unders (x2 SU)
Goal Time: 5-10minutes, 1.5-2.5min per round
Scale to 7/10/15
THURSDAY, OCTOBER 12th
A.
Three sets of:
Barbell Loaded Back Rack Alt Rev Lunges x 8 reps each leg
Bent Over Row x 8 reps
easy-mod weight, use perfect technique
B.
Three rounds for time of:
10 Thrusters (135/95 lbs)
20 Pull-Ups
400 Meter Run
Goal Time: 10-15 minutes, 3.5-5min per round
Scale to 5/10/200m run
FRIDAY, OCTOBER 13th
A.
Perform 4 sets against a 5-minute running clock, for max reps of:
Row 500 Meters
immediately followed by as many rounds and reps as possible of…
10 Kettlebell Swings (24/16 kg)
10 Push-Ups
Rest 5 minutes between sets.
SATURDAY, OCTOBER 14th
A.
Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Hang Power Snatch (75/55lbs)
60 seconds of Box Jump-Overs (24″/20″)
60 seconds of DB Push Press (40/25lbs)
60 seconds of Assault Bike (for Cals)
Rest 60 seconds