Monday, October 2nd
Skill
ON A 10:00 RUNNING CLOCK…
Practice Single Leg Squats
*Options:
Single Leg Box Squats
Rig Assisted Single Leg Squats
Plate Assisted Single Leg Squats
Pistol Squats
(No Measure)
Workout
EVERY 3:00 x 5 SETS
50 Double Unders (75 Single Unders)
25/20 Cal Bike
Max Alt. Pistols w/ Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Total Alt. Pistol Reps)
*Sub Air Squats for Pistols as needed.
Tuesday, October 3rd
Strength
Power Clean
10-8-6-8-6-4*
Workout
8 ROUNDS FOR TIME
3 Hang Power Cleans (185/135)(135/95)
6 Toes to Bar
9 Up-Down Over Bar
(Score is Time)
Wednesday, October 4th
Strength
Bench Press
10-8-6-8-6-4*
Workout
ON A 12:00 RUNNING CLOCK…
Max Cal Row*
*Every 2:00, including 0:00, complete Reps of Push Press (95/65)(65/45)*.
Push Press Reps:
RND1 = 16
RND 2 = 14
RND 3 = 12
RND 4 = 10
RND 5 = 8
RND 6 = 6
(Score is Total Cals)
Thursday, October 5th
Workout
EMOM x 25 MINUTES (:45 ON/ :15 OFF)
MIN 1 – Cardio Choice 1
MIN 2 – Strict Pull-Ups*
MIN 3 – Cardio Choice 2
MIN 4 – DB Rows*
MIN 5 – Single DB Alt. Deadbugs
*Option for Strict Muscle-Ups.
**DB Row Options…
Bent Over Rows
Single Arm Supported Rows
Upright Rows
(No Measure)
Friday, October 6th
Strength
Overhead Squat
10-8-6-8-6-4*
Front Squat
10-8-6-8-6-4*
Workout
“FORMULA ONE”
FOR TIME
15-15-15-15-15
Box Jump Overs (24/20)
5-10-15-10-5
Overhead Squats OR Front Squats (135/95)
(Score is Time)
Saturday, October 7th
BRING-A-FRIEND DAY!
Partner Workout
“ZACHARY TELLIER”
For Time
- 10 Burpees
- 10 Burpees
- 25 Push-Ups
- 10 Burpees
- 25 Push-Ups
- 50 Lunges
- 10 Burpees
- 25 Push-Ups
- 50 Lunges
- 100 Sit-Ups
- 10 Burpees
- 25 Push-Ups
- 50 Lunges
- 100 Sit-Ups
- 150 Air Squats
*One partner works while the other partner rests. Partition as needed. Can be done in groups of 2 or 3.
(Score is Time)
- Sgt. Zachary D. Tellier, 31, of Charlotte was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007 of wounds sustained while on a ground patrol in Afghanistan.*