MONDAY, OCT 15th
A. 15:00-30:00
Deadlift
Take 15minutes to build up to a heavy 3-RM for today
8-8-5-3-3-3
B. 37:00-52:00
Three rounds for time of:
50 Double Unders
20 Kettlebell Swings (24/16 kg)
20/15 Cal Row
Goal Time: 7-12 minutes
Scale to: 25 DU/ 50 SU, 12KBS, 15/10 Cals
C. 55:00-60:00
Double Lax Trap Roll + Hamstring Stretch on Rig Pole 2min per
TUESDAY, OCT 16th
A. 12:00-27:00
Front Squat
Take 15 minutes to build to a heavy 5-RM for today
10-10-8-5-5-5
B. 35:00-50:00
For time:
30 Calories of Assault Bike
30 Burpees
30 Wall Ball Shots (20/14 lbs)
30 Handstand Push-ups (Pike Push-ups/ Box Push-ups)
30 Dumbbell Push Press (50/35 lb DBs)
30 Pull-Ups
Goal Time: 10-15 minutes
Scale to: 15-20 reps
C. 55:00-60:00
3 Sets of Durante Core PostClass
5, 7, or 10 reps of...
Hollow Rock > V-Up> Tuck-Up> Hollow Hold
Rest 60sec btw sets
WEDNESDAY, OCT 17th
A. 10:00-20:00
Three sets of:
Wall Squat Therapy (facing) x 4 reps @4221
Posted Single-Leg Deadlifts x 8 reps each @ 3011
Barbell Glute Bridges x 8 reps @ 20X1
B. 25:00-55:00
In teams of two, alternating each movement, complete 8 rounds of:
10 Dumbbell Devil's Press (50/35lbs)
15 Dumbbell Box Step-Overs (24″/20″)
300 Meter Run
(Partner A performs 10 hang “Devil's Presses”; Partner B performs 20 DB Box Step-Overs; Partner A runs 400 Meters; Partner B performs 10 hang “Devils Presses”; etc….
Time Cap: 30 minutes
Scale to: 7 DP, 10 Step Overs, 200m
THURSDAY, OCT 18th
A. 10:00-20:00
A. Bar Muscle Up Skill Session
B. 30:00-55:00
For time:
30 Bar Muscle-Ups
20 Power Cleans (225/155 lbs)
1-Mile Run
Time Cap: 20 minutes
Scale to: 30 Strict Ring Rows/ PC by LOAD/ 800m Run
FRIDAY. OCT 19th
A. 15:00-31:00
Against a 2-minute running clock, perform the following:
15/10 Calorie Assault Bike or Row 250 Meters
Max Reps of D-Ball over Shoulder (150/100lbs)
Rest 2 minutes between sets, and complete a total of 4 sets.
Reps Goal: 25+
Scale to: 10/7 Cals
B. 35:00-60:00
Two sets of:
100-Foot Overhead Carry (Dumbbells or Kettlebbell. Make this challenging but unbroken for 100-Foot)
100-Foot Handstand Walk (DB Bear Crawl)
100-Foot Sandbag Lunges
100-Foot Overhead Carry
100-Foot Handstand Walk
100-Foot Meter Sandbag Lunges
SATURDAY, OCT 20th
A.
Three rounds for time of:
Partner A Rows 500 Meters…
While Partner B performs a 100-Foot Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner A’s row
immediately followed by…
Partner B Rows 500 Meters…
While Partner A performs a 100-Foot Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner A’s row
immediately followed by...
Both Partners A and B run 400 Meters (together)
———–
One full round requires that both partners row 500 meters, perform 100-feet of lunges, and run 400 meters. Complete a total of 3 rounds, such that each partner rows 1500 meters, lunges 300-feet, and runs 1200 meters.
B.
Three sets of:
Strict Toes-to-Bar x 10 reps @ 2020
Side Plank x 45 seconds each side
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)