MONDAY, OCTOBER 26th
A. Every 2:00 (8 rds)
10 Deadlifts (185/125)
10 Bar Facing Burpees
-at 15:00-
40 Deadlifts (185/125)
40 Bar Facing Burpees
Workout 1
Target time each set: 1-1:15
Time cap each set: 1:40
Workout 2
Target time: 4-6 minutes
Time cap: 8 minutes
Scaling option 1
6 Sets (1 Set Every 2:00)
7 Deadlifts (135/95)
7 Bar Facing Burpees
-at 15:00-
30 Deadlifts (135/95)
30 Bar Facing Burpees
Scaling option 2
6 Sets (1 Set Every 2:00)
10 KB Sumo Deadlifts
5 Up Downs
-at 15:00-
25 KB Sumo Deadlifts
25 Up Downs
B.
3 Sets
60 second weighted plank
20 seated Russian twist (AHAP)
60 Second Hollow Rock Hold
20 Bicycle Kicks
TUESDAY, OCTOBER 27th
HAPPY BIRTHDAY WAYNE ZUMWALT
A. Back Squat for load:
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: 3 reps + @ 90%
B.
For Time:
40/30 Calorie Row
80 Wall Balls (30/20) OR 100 Wall Balls (20/14)
40/30 Calorie Row
Target time: 8-10 minutes
Time cap: 14 minutes
Scaling option 1
For Time:
30/20 Cal. Row
60 Wall Balls (20/14) OR 50 Wall Balls (14/10)
30/20 Cal. Row
Scaling option 2
For Time:
25/18 Cal. Row
50 Dumbbell Thrusters (light)
25/18 Cal. Row
C.
3 sets
10 Dumbbell Hammer Curls (each side)
6-8 Glute Ham Raises
10 Bird Dogs (each side)
WEDNESDAY, OCTOBER 28th
A. 10 minutes work up to Heavy Clean and Jerk (squat)
B.
15:00 Amrap
150 yard Shuttle Sprint (25yard down and Back/50yard down and back) (OR 6x25 yard shuttle OR 10x15 yard shuttle if limited on road running space)
10 Left Arm Dumbbell Hang Clean and Jerks (50/35)
10 Right Arm Dumbbell Hang Clean and Jerks (50/35)
50 Double Unders
Target number of Rounds: 4-5 Rounds
Minimum number rounds before scaling: 3 rounds
* Scaling option 1
15:00 Amrap
90 yard Shuttle Sprint (15yard down and Back/30yard down and back) (OR 4x25 yard shuttle OR 5x20 yard shuttle if limited on road running space)
10 Left Arm DB Hang Clean and Jerk (35/20)
10 Right Arm DB Hang Clean and Jerks (35/20)
35 Double Unders
* Scaling option 2
15:00 Amrap
200m Row or 400m Bike Erg
10 Left Arm DB Hang Clean (35/20)
10 Right Arm DB Hang Clean (35/20)
50 Single Unders
C.
3 Sets:
10 Weighted Glute Bridges
10 Split Squat w/ DB (elevated rear foot - each side)
10 Single Leg Dumbbell RDL (each side)
THURSDAY, OCTOBER 29th
HAPPY BIRTHDAY MARIELA CRUZ
A.
Shoulder Press for load:
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: 3 reps + @ 90%
B.
Teams of 2
2 Rounds
100 GHDs Or 100 Stick Sit Ups
*Partner dead hangs from bar
100 Jumping Split Lunges
* Partner holds front rack (135/95)
* Target time: 15-17 mintues
* Time cap: 20 minutes
* Scaling option 1
Teams of 2
2 Rounds
80 GHDs Or 80 Stick Sit Ups
*Partner dead hangs from bar
80 Lunges
*Partner holds front rack (95/65)
* Scaling option 2
Teams of 2
2 Rounds
100 Abmat Sit Ups
*Partner Farmer Carry Holds
100 Step Ups
* Partner holds Kettle bell Front Rack
* Individual option
2 Rounds
40 GHD's
1:00 Dead Hang from Bar
40 Jumping Split Lunges
1:00 Front Rack Hold (135/95)
C.
3 rounds
10 Strict Chinups
10 Deficit Pushups
15 Hip Extension (or glute bridges)
FRIDAY, OCTOBER 30th
HAPPY BIRTHDAY JENN DUKE and DAN GRINER
A.
For Time:
30-20-10
Chest to Bar Pull Ups
15-10-5
Overhead Squats (155/105)
* Target time: 8-10 minute
* Time cap: 14 minute
* Scaling option 1
For Time:
30-20-10
Pull Ups
15-10-5
Overhead squats Squats (115/85)
* Scaling option 2
For Time:
30-20-10
Ring Rows
15-10-5
Front Squats (95/65)
B.
3 Sets:
10 Cat Cow Exercises
10 Birddogs (each side)
20 Supermans
SATURDAY, OCTOBER 31st
4 sets
AMRAP 5 Minutes
20/15 Calorie Assault Bike
20 Bench Presses 115/80
20 Box Jumps 24/20
2 Rope Climbs
-Rest :90 between sets-
Target Reps each set: 82 or more (i.e. 1+20 or more)
Minimum reps each set before scaling: 62 (i.e. 1 round)
* Scaling option 1
4 sets
AMRAP 5 Minutes
15/12 Calorie Assault Bike
20 Bench Presses (95/65)
15 Box Jumps (24/20) (Step Down each rep)
1 Rope Climb
- rest :90 between sets -
* Scaling option 2
4 sets
AMRAP 5 Minutes
15/12 Calorie Row
15 Dumbbell Bench
15 Step Ups
4 Burpee Jumping Pull Ups
- rest :90 between sets -