Monday, October 12th
STRENGTH
8-8-8*
Strict Press
*Start moderate-heavy and end heavy.
(Score is Weight)
WORKOUT
EVERY 3:00 x 5 SETS
25 Wall Balls (20/14)|(14/10)
20 Toes to Bar
(Score is Each Set for Time)
Tuesday, October 13th
STRENGTH
8-8-8* Deadlift
*Start moderate-heavy and end heavy.
(Score is Weight)
WORKOUT
FOR TIME
600m Run
30/25 Cal Row
30 Deadlift (165/115)|(115/75)
400m Run
20/15 Cal Row
20 Deadlift (185/135)|(135/95)
200m Run
10/8 Cal Row
10 Deadlifts (225/155)|(155/105)
(Score is Time)
Wednesday, October 14th
STRENGTH
EMOM x 10 MINUTES*
MIN 1 – 15 DB Pullovers
MIN 2 – 15 DB Bench Press
*Keep weight moderate.
(Score is Weight)
WORKOUT
4 ROUNDS FOR TIME
20 Back Rack Forward Lunges (95/65)|(65/45)
20 Up-Downs Over Bar
20 DB Weighted Sit-ups (35/20)
-Time Cap 15:00-
(Score is Time)
Thursday, October 16th
STRENGTH
5 SETS
2 Hang Power Clean
+ 2 Shoulder to OH
-Rest As Needed b/t Sets-
(Score is Weight)
WORKOUT
TABATA
8 SETS (:20 ON / :10 OFF)
Cal Bike
-Rest 1:00-
EMOM x 5 MINUTES
30 Double Unders
5 Hang Power Clean to OH (115/75)|(75/55)
-Rest 1:00-
TABATA
8 SETS (:20 ON / :10 OFF)
Cal Bike
(Score is Total Calories)
Friday, October 17th
STRENGTH
8-8-8*
Back Squat
*Start moderate-heavy and end heavy.
(Score is Weight)
WORKOUT
AMRAP x 13 MINUTES
1-2-3, and so on…
Strict Pull-Ups
2-4-6, and so on…
Back Squat (135/95)|(95/65)
3-6-9, and so on…
Burpees
(Score is Rounds + Reps)
Saturday, October 18th
POST-WORKOUT STRENGTH
4 SETS
15-20 DBL DB Skull Crushers*
15-20 Empty Bar Reverse Grip Curls
-Rest :30 b/t Sets-
*Complete reps laying on the ground.
(Score is Weight)
WORKOUT
3 SETS
16-12-8
Push Press (75/55)|(55/35)
Slam Balls (30/15) (20/10)
-Rest 1:30 b/t Sets-
(Score is Each Set for Time)
