MONDAY SEPTEMBER 30th
A.
Every 4 minutes x 5 Rounds:
12/9 Calorie Row
6 Hang Power Cleans
12/9 Calorie Bike
6 Push Jerks
* Build in Barbell Weight each round, last round should be as heavy as possible for today (70-80%)
Scale to: 9/6 Cals
Goal Time: <3min per round
B.
Every minute on minute for 3 QUALITY sets:
Minute 1 – Strict TTB (V-ups Or Tuc-ups)
Minute 2 – Supine GHD Static Hold (Or Hollow Hold)
Minute 3 – Banded Good Mornings
TUESDAY, OCTOBER 1st
PHILLIPIANS 4:6-8
4 Rounds for Load:
6 Push Press
8 Back Rack Reverse Lunge
*Build each set to as heavy as possible for today, and go immediately into Lunge after PP
JOSHUA 1:9
1 Round for Reps, 1 min at ea station, for a total of 9 movements...
Cal Assault Bike
Push-ups
Wall Ball
Cal Ski Erg
Ring Dips
MB Jumping Squat
Cal Row
Handstand Push-ups
Jumping Lunges
WEDNESDAY, OCTOBER 2nd
A.
As many rounds as possible in 15 minutes of:
200 Meter Run
15 Slam Balls (50/30lbs)
1 Rope Climb 18’
Scale to: by Load/ by Height 12-15’/ RC Prog x2
Goal Rounds: 6+
B.
Three sets of:
30 Goblet Squat OR Bent Over Rows (53/35lbs)
Rest 60 seconds
30 Kettlebell Deadlifts (53/35lbs)
Rest 60 seconds
*Choose weight so that KB reps are unbroken
THURSDAY, OCTOBER 3rd
A.
For 7 rounds, every 90 seconds complete...
3 Toes to Bar
2 Bar Muscle-ups
1 Hang Squat Snatch
1 Squat Snatch
* Build in Snatch weight (70-90%)
Scale to: K2C or V-up x6/ Strict Pullup x3/ Power Snatch
Goal Time: < 45sec
B.
4 Quality Sets:
15 Weighted AbMat Sit-Ups
Max Strict Handstand Push-ups (Or Max Effort Handstand Hold/ Plank Hold)
Rest 90 seconds between sets. Score HSPU
FRIDAY, OCTOBER 4th
A.
For Time: (To Partner or Not to Partner?...that is up to you!)
800 Meter Run
50 Barbell Thrusters (45/35lbs)
800 Meter Run
50 Burpees
800 Meter Run
50 Barbell Thrusters (45/35lbs)
Scale to: 400m/ by Load/ 25 reps
Goal Time: 25min, scale to stay under 30min
B.
For 3 Sets, complete for Quality:
1min Light Row + 3-5 Reps of Gymnastics Skill of Choice
1min Light Bike + 30sec Side Plank ea
SATURDAY, OCTOBER 5th
For Time:
75/50 Calorie Bike
125 Double Unders
2k Row
125 Double Unders
75/50 Calorie Bike